It is also important to note that, at first, your resistance training sessions may feel a little awkward as you get used to the movements and find the right amount of resistance to work with. Just remember that perfecting the exercise movement is more important than adding resistance to the exercise. If this is the case, great you will have a lot of progression to work towards and look forward to achieving. You can simply do the exercises without a band at all. If the lightest resistance band in the kit is still too tough, this is not a problem. You will be able to progress through the different bands as time goes by. So if you have a resistance band kit similar to the one we have suggested in the “ What you will need” part below, you should find the resistance band that is good for you on that particular exercise. “It’s not the size of the weight it’s how you lift it that counts.” However, you do need to feel resistance and you need to be able to perform the exercise with reasonable comfort. The point of this program is to just get your muscles working, so we don’t need a huge amount of resistance at this early stage. You don’t want to choose a resistance band, dumbbell or body-weight exercise that is so tough that you can’t do the movement in a controlled manner or are totally exhausted after each exercise. There are a few factors that have to be considered when it comes to choosing your resistance bands or resistance level. In this way your resistance exercise will serve as a good warm up, also putting your body into its “fat burning zone” so you’ll get the most value out of your cardio training, optimizing the amount of fat burned per session.ĭuring your first six-week training routine, you will be doing 3 - 6 resistance training sessions per week. In fact, resistance training is great for burning extra calories so should form an integral part of any fitness and weight-loss program.įor the purpose of this routine, you should complete any resistance training you have scheduled for the day before moving immediately on to your cardiovascular training session. Resistance training is often underestimated, or worse still, completely overlooked by beginners. This will target specific muscle groups in order to improve their strength and function, and will build a solid foundation for your future training plans. Here is the starting position of the first variation of push-up - “Push-ups on knees –įor this training program we will be mainly utilizing body-weight exercises and resistance bands of varying tensions. If you are still looking for reasons to exercise, check out the importance of exercise and motivate yourself.Īssume the starting position for a push-up. After an initial boost to their health and fitness, the results begin to taper off and they become disillusioned.įor some though, the journey towards a healthier lifestyle can be even harder by the fact that they may be dealing with an injury, perhaps cannot get to a gym, or simply have no idea where to begin!It is with these challenges in mind that we developed this Home Workout for Beginners. Too often people repeat the same exercises week in, week out. Many people want to get fit and slim right now, not understanding that lasting results take time and perseverance.Īnother issue we have seen is a lack of proper planning. The proliferation of “quick fix” options out there is fueling an improper mind-set for long-term fitness success. One common problem seems to be a matter of expectations. Why do so many people struggle to reach their health and fitness goals? What causes them to fail? Yet so often, as the weeks and months roll on, the gym memberships (if you get one) go unused, the diets become slowly neglected and motivation (and often self-esteem with it) plummets. Most people believe this, indeed, every New Year great numbers of people, with the desire to make such a change to their lives, embark on new fitness or weight-loss endeavors. It’s common knowledge that regular exercise and a balanced diet plan are an integral part of a healthy lifestyle. Exercise for weight loss = going to the gym.
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