If you are determined to go in for fitness, but do not know where to start, then this article is for you. I often get questions asking for advice how to start exercising at home, with which of my workouts on YouTube is it best to start your “fitness path”? To answer this question, I need to find out a lot of information about a person: what is his weight, age, physical fitness level, are there any diseases, and some others. In the absence of at least this elementary information, I cannot take responsibility and advise any training, because if a person has health contraindications, and I won’t know about them, then the negative consequences of not “his” training can be pretty serious. Therefore, in this article I want to give only TIPS for people of certain levels of fitness who want to do fitness, but do not know how to start exercising at home. And we will analyze this topic at specific trainings of the Fitnessomaniya channel.

ATTENTION!

Analyzing the intermediate and advanced levels of training, I assume that people do not have any contraindications and health restrictions!

Workouts for entry level training. What are they?

If you are completely new to the world of fitness, by “newbie” I mean a person who last attended sports / fitness for a very long time, for example, at school or college, or the break was more than 3 years, then you definitely you need to start doing fitness very carefully and gradually, but “gently and gradually” you can start doing my workouts, which are designed for an average level of training, but with one small nuance: you will need to simplify these workouts yourself. How to do it?

Firstly, you need to pay attention to strength training, of which I have a sufficient amount on the channel, this quantity and variety will last you for a long time.

STRENGTH TRAINING FOR BEGINNERS

All strength trainings are divided into groups:

— butt and leg workouts ⇐

— arm, chest and back workouts ⇐ open workout playlist

— press training ⇐ open workout playlist

—workouts for all muscle groups ⇐ open workout playlist

From these playlists, you can choose any workout and practice, simplifying them.

There are several ways to simplify:

- use less weight dumbbells than I have in the video;

- do fewer repetitions;

- Arrange yourself short pauses of rest for 10-15 seconds in order to take a breath and continue. This applies to those workouts that take place in non-stop mode, that is, with a large number of repetitions without rest.

- do fewer circles. If I advise at the end of the workout to repeat this complex for another 3 circles, then you are doing according to your strength, it can be 1 or 2 circles.

These are all ways you can use to make strength training easier.

Why don't I shoot beginner workouts at snail pace? It's very simple: the experience of working as an instructor of group programs has shown me that a person with very weak physical fitness improves it much faster by exercising in strong groups.

Elderly women also came to me for power Pilates, where the load level was quite high, who performed all the exercises on the same level as young girls. Moreover, their level was not so immediately. Initially, they came to the group physically very weak, but only a few months of regular training at the same level with the younger generation made them simply the strongest and most enduring women. So since then, my position has not changed: if you want to achieve visible results, then you don’t need to sign yourself up as a beginner and cool off in training sessions that involve “two stomps, three kicks”. As the saying goes "Better to be the worst of the best than the best of the worst."

So we figured out the strength training, but in addition to strength training, you will also need to do cardio.

CARDIO TRAINING FOR BEGINNERS

I have three cardio workouts for beginners on my channel, two of them are pure cardio workouts: Cardio without jumping, as well as cardio, which is called Cardio workout for burning fat | FOR NEWBIES!, and there is Interval training for beginners, it is cardio-strength, so it can even be performed as a separate workout, and not after strength training.

Now let's talk about the frequency of training.

For beginners, I advise you to startwith 2 strength workouts per week and 2 cardio workouts.

After 2 weeks, you can add another strength and cardio workout, and that will come out a week: 3 strength workouts and 3 cardio workouts, which are best done immediately after strength training (about 10-15 minutes), but if this does not work out, then you can choose one type of training - either strength or cardio - the main thing is that your workout lasts about one hour.

As for which workouts to choose according to muscle groups, I advise you to watch the video " Instructions for my workouts". There I explain how to do it depending on your problem areas and goals.

Intermediate workouts. What are they?

INTERMEDIATE STRENGTH TRAINING

How to start exercising at home not a beginner, but not yet an advanced athlete? Ooo! Here you can have a good walk. I have a lot of intermediate-level workouts on my channel, ranging from strength training, which I mentioned earlier, to tabata workouts. But since, after all, the article is called “where to start” your classes, you need to start unambiguously with ordinary strength training, but without any simplifications, as it was with beginners. This is how I show the exercises in the video, this is how they should be performed, you should not feel sorry for yourself, since your level of training will definitely not forgive this!

Feel free to start with 3 strength workouts per week and 2 cardio workouts , which must be performed immediately after strength training, if your goal is weight loss.

After 2 weeks of adaptation period for your body, you can add another strength training, you can add cardio, you can not, if you wish.

But after a month, you can safely train 3-4 times a week, doing cardio after all your strength training for 15-20 minutes.

INTERMEDIATE CARDIO WORKOUTS

You can find cardio workouts for the intermediate level in the section " Fat burning cardio workouts » ( ⇐ open workout playlist

Of course, an advanced level can start with any training, here the question, most likely, is not what workouts to choose so that it is not too hard, but how not to get lost in those many workouts that I have on the channel?

Again, you can find the answer to this question in the video instructions for my workouts, where I already answered this question.

As to whether with what kind of training to start people of an advanced level, then here you can choose absolutely any workout that you like. Love more strength, start with strength, and if intense training is closer to you, then you can do tabata training at both intermediate and advanced levels. In fact, the average level is also not easy, it’s just that we use our whole body, all muscle groups there, and in advanced tabata training only one or two muscle groups, which, in principle, determines the complexity of this level. But believe me - the average level is also worth your attention, and if the load still seems insufficient to you, you can simply do two tabatas in a row, that is, in total it will take you 13 minutes to train, and 26.

Well, I hope this article helped you a little and shed some light on the fact that what workouts do you need to start with if you just recently met me and my channel.

In fact, there is nothing difficult in building your own training process, you just need to START, and then you will understand for yourself which workouts are yours and which are not.

Sincerely yours, Yaneliya Skripnik!

You can form a toned and seductive body at home without spending money on gym memberships. To choose a set of effective exercises, you need to know the characteristics of your own body, and understand which areas need to be corrected, and which ones are enough to keep in good shape.

Cause time

To achieve a visible result, it is not enough to wave your hands once a week in between series. Training should be regular, lasting from 30-40 minutes. It is necessary to allocate time in the evening or in the morning, when you can be alone with sports, and not check every 5 minutes whether the soup has boiled in the kitchen and whether it is time to load a new portion of laundry into the washing machine.

Important: You need to fully devote yourself to classes so that they do not seem boring or tedious, and bring results. Train at least 4 times a week, ideally daily.

Makeshift gym

It is better to study in a spacious room where you do not have to bump into furniture, or try not to touch the chandelier with your hands. If the house is full of bedside tables and chairs, you can move light objects to the side, and after training return to the starting position.

Equipment doesn't have to be expensive. A small rubber mat is enough if the floor is parquet or laminate. If there is a huge carpet under your feet, you can put a rug or a thin blanket on top.

It is good if there is a pair of dumbbells in the house, but do not despair when the apartment is empty and there is no money to go to the sporting goods store. Ordinary plastic bottles are used as weighting agents: they are filled with water or sand. The alternative is ordinary land.

Over time, you can replenish the arsenal with fitball balls and ordinary jump ropes.

Important: There are many exercises that do not require additional accessories. Enough own weight, and the desire to improve the body.

Sports uniform

Working out at home does not have to look stylish or stunning. The main and only requirement for a sports uniform is convenience and practicality. Elastic pants or shorts that stretch well, plus a loose T-shirt or T-shirt that does not restrict movement, will do.

If it is convenient to practice without clothes, and such an appearance does not shock the husband, or there is no one at home, you can get rid of everything superfluous. But still, it is worth leaving socks that will save your feet from cold and calluses.

Important: If you need to get rid of the fat layer on your stomach, you should wrap the problem area with a woolen scarf or scarf. Thanks to the fabric, sweating increases, and the subcutaneous fat gradually melts.

Preliminary Research

People who find it difficult to work on the body at home are recommended to keep a special diary.

It should be written down:

• The maximum number of push-ups that could be done on the first day.
• Initial weight.
• Waist or buttocks (depending on which part of the body is to be corrected).

After 2 weeks of classes, make a comparison, and if the performance has improved, praise yourself for your efforts with cosmetics or a beautiful thing.

On the verge of possibilities

Workouts must be intense, otherwise the effect will be zero or minimal, but beginners who did push-ups for the last time in the tenth grade are advised to start with light exercises.

The first 2-3 days are limited to morning exercises or evening workouts, gradually introduce squats and push-ups. Enough 3 sets of 2-4 repetitions with short breaks. It is recommended to monitor the pulse. You can calculate the maximum frequency of strokes by subtracting your current age from 220.

Example: A person 30 years old should not exceed the mark of 180-190 beats / sec. When doing cardio workouts, stay at the level of 100-130 beats.

Important: You can not load the body on an empty or full stomach. The optimal time for classes is 1–1.5 hours after a light snack.

Complex 1: Tabata Method

A day will have to spend from 4 minutes, which is equivalent to 2 hours of training in the gym. It is necessary to give preference to one thing: squats, pressure on the press, push-ups or a regular bar.

Scheme

• Be sure to do a 5-minute warm-up to warm up the body.
• Detect 20 seconds during which you do push-ups or squats quickly.
• Stop for 10 seconds to catch your breath and rest a bit.
• At least 8 repetitions with short breaks.

Loyal option for beginners:
During the first 2 weeks, you need to perform the exercise for 3 minutes, and for rest, allocate 2. At least 3 repetitions. Give all the best only 80% so that the body adapts to new loads.

Complex 2: Fitball

By balancing on the ball, the muscles of the hips, back, arms and abs are developed. Exercises are useful for people who spend a lot of time at the computer.

1. Saddle the equipment, resting your feet on the floor. The knees should be bent at a right angle. Straighten your back, and tighten your abdominal muscles as much as possible. Sit in this position for 5 seconds, then relax. Minimum 6 repetitions.
2. Stand up with your legs wide apart. Grab the ball with outstretched arms and hold it in front of you. Slowly go down, squeezing the equipment, and lifting it up. Returning to the starting position, lower your hands with sports equipment. The minimum number of repetitions is 10.
3. Take a starting position on your back, straightening your legs, and stretching your arms above your head. Squeeze the ball with your upper limbs. Raise and lower your arms and legs at the same time without lifting your lower back from the floor. Sports equipment must be passed from the upper limbs to the lower ones, and vice versa.
4. Place your ankles on an exercise ball so that your knees are bent at a 90º angle. Clasp your hands with a lock, and hide under the back of your head. Tighten the press, and tear off the head with the shoulders from the floor. The loin lies on the ground. Freeze for 2-3 seconds, lie down slowly.

Complex 3: Works the whole body

You will have to spend 40-50 minutes on training. Start with a light warm-up, and then perform exercises for all muscle groups.

Buttocks and thighs:

• classic squats and plie;
• swing your legs back and forth and to the sides;
• raising the lower extremities, lying on the stomach.

Press:

• twisting, the lower back cannot be torn off the floor;
• tilts to the sides with hands behind the head;
• raising the legs in a supine position.

Arms and chest:

• necessarily push-ups from the floor and wall;
• armed with dumbbells, spread the upper limbs to the sides, standing straight or leaning forward;
• plank, which involves both the arms, and the chest with the back, and the abdominal muscles.

Nuances of home workouts

1. It will be more fun and easier to study if you choose energetic music. To keep the body in good shape, you can dance daily instead of exercising.
2. Yoga is a godsend for lazy housewives who want to lose a couple of pounds and develop plasticity.
3. In order not to give up training at an early stage, it is useful to make friends on social networks with like-minded people to whom you can show off your successes and ask for advice.

Modeling the perfect body at home is no more difficult than in the gym. It is enough to set a goal, choose a set of ideal exercises, and supplement everything with proper nutrition. And in order not to break loose, and not to quit classes at the initial stage, you can introduce a system of rewards for small and big achievements.

Video: fitness club at home

The desire to have a slender, athletic figure often encounters complete confusion and a lack of understanding of how to start training if you have never done it before. A properly designed initial program will save the beginner from frustration and waste of time.

Choose a training goal

First of all, it is necessary to clearly articulate and define the purpose of the training program. This will allow you to approach the planning of loads from the right side and get the desired result.

The most common mistake of beginners is the desire to become both strong and huge at once, and to get the coveted embossed cubes on the stomach. These are three completely different tasks and it is best to work on each of them separately.

For example, in order to gain muscle mass, an athlete needs to receive more calories than the body is able to use - this is the only way the muscles will grow. Moreover, different body types with different metabolic rates will need, respectively, in different amounts of kilocalories. But in any case, they will still need more than the daily allowance.

Work on the relief involves a radically opposite approach. When choosing this particular goal, the athlete must spend much more energy than enters his body.

The relief volume of muscles is undeniably beautiful, however, drying has a negative effect on strength indicators. So, work for strength and relief is the same Sisyphean labor as simultaneous work for relief and mass.

Strength indicators are based on effective work nervous system and not on the beauty of the muscles. It is not for nothing that weightlifters and powerlifters, as soon as they gain weight, increase their results and also decently lose efficiency as soon as the athlete's weight begins to decrease.

The key to any successful workout is a warm-up. After spending only 5 minutes on the treadmill and stretching your joints a little with simple exercises, you will warm up and prepare the body for further, already more serious, loads.

Training for beginners should not take place more than 2-3 times a week. In the case of daily training, the athlete's body will undergo serious overwork and will not be able to find the strength for a normal recovery.

At the initial stage, it is best to do the exercise 3 times (set), and the weight is selected so that the performer is able to master 12 to 15 repetitions in one set.

You should not get hung up on only one training scheme - due to the body's ability to quickly get used to monotonous exercises, the effectiveness of classes can be significantly reduced.

Do not try to load yourself with training to the maximum from the very first session. The quieter you go, the further you'll get. A gradual increase in intensity will allow the body to adapt to stress and improve health.

Do not forget also that nutrition and time for rest play an important role in the formation of a sporty and toned silhouette.

Always remember the technique of performing exercises. Doing it wrong, at best, training will be fruitless, at worst, you can seriously harm yourself.

Learn technique and never hesitate to ask the trainer at your gym for advice. It's a shame not to "not know", it's a shame not to want to know.

Training frequency

Daily, frequent workouts are just as undesirable extremes as infrequent, or their complete absence.

The high frequency of training does not allow the muscles to recover even to their original level, not to mention the growth of performance. The result of such training is the aggravation of the state of muscle groups with each subsequent workout and overtraining.

There are, of course, special training programs in which classes are held every day. However, it's best to leave them to the professionals.

The low frequency of training, in turn, reduces the effectiveness of training, as the opportunity to play sports in the onset phase of supercompensation is lost.

Based on the fact that it takes 2 to 4 days to restore muscle tissue, the most optimal schedule for strength training is to exercise 2-3 times a week.

Training duration

Depending on the goals of the athlete, the duration of training may vary.

Mass-gaining workouts can last from 1.5 to 2 hours, as the athlete needs time to rest between sets. And workouts aimed at losing weight are effective only if they last from 30 to 60 minutes.

Excessively prolonged training forces the body to produce cortisol, a hormone that destroys muscle tissue and contributes to overtraining.

Where to start training?

Beginner training is divided into two main approaches and a lot of intermediate ones in between. Muscles in human body a great variety and they can be trained both all at once, and in batches or splits.

In the first case, the approach is gentle and consists of circuit "full body" workouts. To strengthen the ligaments, get used to the loads and start the processes associated with training in the body, novice athletes need to train from 1 to 3 months practically without free weights.

The second approach, free weight and core splits, is considered quite severe. With this approach, trainers recommend dividing muscles into three groups and loading each of them on a specific day of the week.

Training for beginners is recommended to start with aerobic exercise. Running, swimming, brisk walking, aerobics will allow the body to develop an addiction to stress and prepare it for high-intensity training. This stage of training lasts from 2 to 4 weeks.

Training program for beginners

Day one - back muscles and biceps:

• (5 sets of 5 reps)
• (3 sets with max reps)
• Military bench press (3 sets of 8 reps)
• Incline dumbbell side raise (2 sets of 12 reps)
• Hitch

Style Outcome

Regular training, proper nutrition and the necessary rest for muscle recovery will allow any novice athlete to find the desired fit athletic silhouette without irritable fatigue and labor blisters. The rule of three "P" - plan, gradualness, proper nutrition.

It's not easy to stay in good physical shape. It is especially difficult to start training when the need is ripe. Fatigue is felt, shortness of breath appears from time to time, and the figure leaves much to be desired. Nevertheless, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.

How to start exercising at home

Don't be afraid of lack of experience or painful fatigue after exercise. No need to exhaust yourself with long, difficult workouts. You can start with simple exercises that are designed for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any fitness level.

Keeping the body in good shape is fitness. At home for beginners, the main principle is “do no harm”: do not force the load and stop training as soon as fatigue is felt. What is very important is not to stop exercising and to practice regularly. At the initial stage, three workouts a week for 15 minutes are enough. Gradually, you can increase the duration of classes up to 45 minutes.

What time to practice? Our body follows a certain cycle, which depends on the lifestyle. depends on the pace of life. Each person has their own rhythm. Given the purpose of the classes, you need to choose the time. In order to lose weight, training is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from fat depots.

For evening training, allocate time from 18:30 to 20:00. If for some reason it is not possible to adhere to this time, you should not give up classes. The body can rebuild and get used to the conditions suitable for it. Therefore, he will tell you the best time himself. It is important to listen to him.

The benefits of training

Fitness for women is an opportunity not only to get rid of unwanted kilograms, but also to always be in great shape. All the exercises below give a load on. If you practice regularly, you can quickly achieve excellent results:

• posture improvement;
• increased self-confidence;
• sleep improvement;
• reducing stress levels;
• burning a large number calories;
• improvement of blood circulation;
• activation of metabolism;
• strengthening the heart and blood vessels;
• improved coordination;
• development of joint mobility.

Fitness at home. Lesson for beginners

You need to start small: do the exercises at a slow pace, choose the most optimal option. Exercises are mainly aimed at strengthening the muscles of the hips, buttocks and abs. It is advisable for a beginner to perform all alternating them. This is necessary in order to choose the most comfortable and effective.

3 tips for beginners:

1. Regularity and a positive attitude are very important for training, they will bring the best results over time. Do not overload yourself and it is advisable to complete the classes with additional light cardio exercises.
2. Creation of a training program. Allocate a certain amount of time for training. Diversify classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
3. Listen to your body. One of the key problems for beginners is excessive workload. Make sure that the body is ready for intense physical activity and only then increase it. Focus on those muscles that need attention. And devote more time to those exercises that are necessary for their development.

Plank exercise

Designed to strengthen the hands and wrists. Increases balance and stability of the lower body. Lightweight version:

• lie on your stomach;
• bend your arms at the elbows;
• knees on the floor;
• slowly we tear off the hips from the floor, resting our socks on the floor;
• hold the pose for 5 seconds.

Options: arms extended (as in push-ups).

Such gentle workouts are also called "lazy fitness." At home for beginners, this is a great opportunity to achieve the desired effect and at the same time prevent injuries and give a uniform load on the muscles.

Exercise "Superman"

Directed to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight version:

• lie on your stomach;
• hands in front of you;
• simultaneously tear off the floor the right arm and left leg;
• hold the pose for 5 seconds. Repeat 5 times. Then change arms and legs.

Execution option: tear off the floor at the same time arms, chest and legs.

Lateral leg raises

What is good about fitness? At home for beginners, you can pick up a lightweight version of many exercises. This exercise is very effective for the waist and hips. Lightweight version:

• lying on the right side, bend the arm at the elbow;
• lift your left leg up. Do not bend the leg at the knee;
• hold the pose for 5 seconds. Repeat on each side 5 times.

Options: lean on an outstretched hand, do the rest in the same way.

Squats

For a beginner, this is a lighter version of the traditional squat. Fitness at home for beginners is a great opportunity to strengthen the press. The exercise is focused on the muscles of the lower body. An effective exercise to strengthen the ligaments of the knees. To do this, you will need a chair or bench. Lightweight version:

• stand up straight;
• hands folded on chest;
• legs - shoulder width apart;
• squat on a chair, keep your back straight;
• rise without the help of hands;
• repeat 5 times.

Execution option: hands in front of you, otherwise perform the same.

Push ups

A good workout for the muscles of the arms, chest, shoulders and back. Lightweight version:

• take an emphasis lying down;
• arms slightly wider than shoulders;
• raise the body, straightening the arms;
• knees pressed to the floor;
• repeat 5 times.

Execution option: if it is difficult to perform push-ups from the floor, then lean on the bench.

• Take training seriously: do not skip classes. Regular and full-fledged classes are fitness. For women who want to lose weight, this is especially important.
• Plan your workout time in advance. Free fitness is not a reason to exercise and skip classes because of a bad mood.
• Avoid excessive overload. Overtraining can lead to decreased performance.
• Observe the drinking regime. The body needs to restore fluid costs.
• Remember that without a diet for those who want to lose weight, classes will take much longer.
• Write down the date and time of classes in it; and exercise. You can simultaneously record the diet, body weight in it. This will allow you to analyze the results.
• A balanced diet is essential for effective weight loss. Eliminate high-calorie foods from your diet. To remove the sides and stomach, you can additionally follow a protein diet. Frequent and fractional meals contribute to rapid weight loss.
• Perform exercises regularly, gradually increase the load and time of classes. Start training with a warm-up for 10 minutes. Include warm-up exercises for the joints in it. Perform movements at a slow pace. Warming up increases blood flow, which greatly increases the effectiveness of the workout. Cardio exercises will speed up the process of losing weight, include them in your workout.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home whenever you have free time. The main thing is that the lessons bring you pleasure. If possible, walk more on foot, climb the stairs to the floor. This will save time for training and serve as a good “seasoning” for classes. Very good results will allow beginners to achieve this is a great opportunity to get in shape.

Regular exercise is the best thing you can do for your health. Most people are interested in a healthy lifestyle, but do not dare to do anything, because they often do not know where and how to start playing sports.

Soon after you start exercising, you will notice and feel all the benefits that physical activity can bring to your body and health in general.

Be that as it may, incorporating sports into your daily life will take time, determination and discipline from you.

If you're thinking about getting into the sport but don't know where to start, this article is for you. It contains all the information you need about where to start, when is the best time to exercise and how to make exercise a part of your life.

It has been proven that regular exercise can significantly improve and improve your health. Therefore, before moving on to the question of how to properly start exercising, let's first talk about the benefits of exercise.

They help achieve and maintain a healthy body weight, lean muscle mass and reduce the risk of chronic disease.

In addition, studies have shown that exercise elevates your mood, gives your brain a boost, helps you sleep better, and boosts your libido.

And that's not all - they help maintain good energy levels.

In short, exercise makes you strong and changes your life for the better.

Conclusion: Exercise can improve your mental performance, reduce your risk of chronic disease, and help you lose weight.

Types of exercises

There are many different types of exercises.
Here are the most common ones:

• Aerobic exercise: As a rule, they are the basis of any fitness program and include periods of constant movement. Examples are swimming, running and dancing.
• Power: Helps increase muscle strength and endurance. For example, resistance exercises, plyometrics, weight lifting and sprinting.
• Rhythmic gymnastics: Basic body movements performed without the help of simulators at an average aerobic pace. Examples are lunges, squats, push-ups and pull-ups.
• High Intensity Interval Training (HIIT): Involves alternating short periods of high-intensity exercise followed by low-intensity exercise or rest.
• boot camp exercises(from English - "training camp for beginners" : Time-controlled, high-intensity workouts that combine aerobic and resistance exercises.
• Resilience exercises: Strengthen muscles and improve coordination. For example, Pilates, tai chi postures and general strengthening exercises.
• Flexibility exercises: They help to restore muscles, improve coordination of movements and prevent injuries. Examples of such exercises are yoga or individual movements to stretch the muscles.

The exercises listed above can be performed individually or in combination. The main thing is that this or that exercise suits and pleases you.

Conclusion: The most common types of exercises are aerobics, strength, rhythmic gymnastics, HIIT, boot camps, flexibility and stability exercises. You can perform them individually or in combination.

Where to start?

Your sports journey starts here. Before you start exercising, there are a few important things to consider:

1. Check your health

Preparation for such an important stage in your life must be thorough. If you decide to seriously go in for sports, then first consult your doctor and undergo a complete medical examination.

This is the main condition for those who are not used to physical activity, as well as for people in the 45+ age category.

Timely about the review will identify any health issues that may increase the risk of injury while exercising.

A visit to the doctor will help further optimize your training and make it easier for you and your coach to choose the right training program..

2. Make a plan and set realistic goals

Once you have decided to start exercising on a regular basis,
try to make a plan that will consist of goals and ways to achieve them. So, how to start exercising at home from scratch?

Start with simple activities and goals and build up in complexity as your fitness levels improve.

For example, if your goal is to run 5 kilometers, then you can plan for a few shorter distances to start with.

As you get through the shorter distances, add more meters until you've covered the full five kilometers in one go.

Starting with small and achievable goals will increase your chance of success and will keep you motivated along the way.

3. Make exercise a habit

Another key component of a successful start, and equally important, is that you need to find time for training and make it part of your schedule.

It will be easier to do this if sports become a habit and take place on a regular basis. This will train discipline and responsibility in you.

Replacing one bad habit with another healthy one ensures that the new habit enters your life and becomes a part of it for a long time, according to research data.

Moreover, if you make a schedule or work out every day at the same time, for example, every day after work, it will allow you to turn training into something familiar.

Conclusion: Before you start exercising, check your health and make a plan with achievable goals. Then turn exercise into a habit by incorporating it into your daily routine and your life.

How many exercises should you do?

You don't have to be a high-performance professional athlete or get used to long hours of training to start exercising today.

You can distribute these 150 minutes yourself by the days of the week, as it is most convenient for you, that is, when it is better to play sports, you decide for yourself. For example, you can train for 30 minutes 5 times a week or 35-40 minutes every other day.

Recent studies have shown that if you spend 150 minutes in the gym at a time or two, it will be the same.good for your health and well-being, as well as daily training at home or exercising every other day.

At first, your workouts should be at a moderate pace, gradually increasing in intensity as your fitness level improves.

And finally, even though daily physical activity is required to maintain health, it is also important to give the body proper rest.

If the body is not given time to recover and rest, then the risk of injury (stress fracture, muscle strain) and overtraining syndrome increases several times.

Exercising too intensely can weaken your immune system and increase your body's susceptibility to infections, hormonal imbalances, depression and chronic fatigue.

Weekly workout program

Where to start training and when is the best time to play sports ?! Below is an example of a simple weekly training program that does not require the use of additional equipment and will take 30-45 minutes a day. It will give you a rough idea of ​​how to start exercising from scratch and help you create your own fitness program.

It can be changed depending on the level of your physical fitness and complicate at will. It can start with any kind of exercise.

Monday: 40 minutes of moderate jogging or brisk walking.

Tuesday: Day of rest.

Wednesday: Vigorous walking for 10 minutes. Next, follow the set of exercises below, rest for a minute after each set, not exercises. After that, stretch.

• The first set of exercises: 3 sets of 10 attacks on both legs, 10 push-ups, 10 torso lifts from a supine position
• The second set of exercises: 3 sets of 10 push-ups from a chair, 10 "strings", 10 air squats each

Thursday: Day of rest.

Friday: 30-minute cycling or jogging at a moderate pace

Saturday: Day of rest.

Sunday: Run, jog or long walk for 40 minutes.

This program is just a simple example of how to start training from scratch.

Conclusion: There is a wide variety of exercises that you could easily do. The workout plan above is just an example to give you a general idea of ​​how to start exercising at home.

1. Consume the required amount of liquid

Fluid intake throughout the day is very important to maintain proper fluid levels in the body.

It is also important to drink plenty of fluids while exercising. maintaining an optimal pace of work, especially if it is also hot outside.

After training, you should also drink plenty of water, as it contributes to the speedy recovery of the body for the next workout.

2. Optimize your nutrition

Make sure your diet is balanced enough to meet your body's nutritional needs.

All food groups are essential to maintain optimal energy levels in the body and maximize the benefits of training. Carbohydrates are especially important because they "feed" the muscles before training.

Carbohydrates are also important post-workout as they replenish glycogen stores and aid in the absorption of amino acids into the muscles during recovery.

Protein protects your muscles from breakdown during exercise, repairs damaged tissue after exercise, and promotes muscle growth. Consuming some proteins after a workout speeds up the process of muscle recovery.

And finally, the regular consumption of "healthy" fats helps to fight excess weight, and these fats are also a source of energy for the muscles and the body as a whole during training.

Every beginner should know and remember this.

3. Warm up

Before starting any workout, be sure to warm up. Warming up significantly reduces the risk of injury during training and improves your athletic performance.

It increases the flexibility of the body and reduces pain after exercise.

Just start your workout with simple aerobic exercises such as arm swings, leg overruns and walking lunges.

You can warm up using simplified versions of the exercises that you are going to perform during your workout. For example, walking before running.

4. Hitch

The cool-down is also important, as it helps the body return to its normal state. This is essentially just a short pause, but it is just as necessary as a warm-up.

A few minutes of cool-down restore normal blood circulation and breathing, reduce the risk of pain after a workout.

After doing, for example, aerobic exercises, you can simply walk slowly, and after doing resistance exercises, you can do stretching exercises.

5. Listen to your body

If you're not used to exercising every day, then be mindful of your limits.

If you feel pain or discomfort during the session, stop, do not force yourself to do something that you do not like. Rest before you start exercising again. Training through pain is not the best idea as it can lead to injury.

Remember also that training harder and faster does not mean better.

It will take a lot of time before you can achieve really visible and tangible results. Just stick to the chosen training program and try to complete at least most of it.

Conclusion: Drink plenty of fluids, eat a balanced diet, warm up before and after a workout, listen to your body and learn to love yourself.

How to stay motivated

So, it's a start, but to stay motivated and make exercise a habit, try to approach training with ease and positive emotions and really enjoy the process. This approach will save you from the anxious thoughts and fears that often arise in people who decide to start training from scratch.

You can adjust and change any program for yourself and depending on your preferences and desires.

If you're not at home, then go to the gym, join a fitness group (yoga or Pilates), hire a personal trainer, play a team sport, or choose your favorite activity. These are just a few options that will help boost your motivation and get youpleasure from sports.

If you train with a group or a friend, it will spur you on to a good pace of work, due to indirect competition, increase your motivation for a longer period and help you become confident in your abilities.

Keeping track of your progress, such as recording the weight you lift or your run time, will also keep you motivated, as you will definitely want to beat your personal record.

Conclusion

This article is devoted to only one question: where and how to start playing sports?

Deciding to go in for sports can sometimes be difficult. However, having well-defined goals will help you stick to your training program for the long haul.

There are many different types of exercise, and you can do just about anything. Choose what suits you and change and vary the types and amounts of exercises as you like.

Start small, gradually improve your fitness level and let your body rest from time to time to avoid injury. Listen to your body, it will tell you when is the best time to exercise.

Stay motivated and reach your goals with a fitness group or tracking your progress. It is also important not to forget about a balanced diet and sufficient fluid intake.

What are you waiting for? Make the only right choice healthy lifestyle life: start exercising today!