What Is Fitness and How to Start a Beginner

Fitness is an opportunity to get your body in shape, improve health, and increase endurance and strength. However, it is not enough just to buy a subscription; you need to be able to control yourself in some moments to overcome your laziness or unwillingness to engage in getting the desired result. Beginners often neglect fitness rules, so their workouts do not always bear fruit. We have developed a small reminder for all those who are just starting to learn about the world of sports and improve themselves.

Why Do Fitness

Beginners should remember the main thing - only in combination with proper nutrition and sports will give the proper result. It is recommended that everyone review their diet, daily routine and improve it. Fitness will help you:
  • speed up metabolism and strengthen the immune system;
  • get rid of diseases such as scoliosis, sciatica, osteochondrosis, and spondylosis;
  • improve the overall health of the body;
  • eliminate pain in the joints;
  • improve the functioning of blood vessels and the heart.

Sports also help in the treatment of psychological problems, such as depression. In addition, fitness classes keep you young and improve your mood.

Goal Setting Is an Important Step in Fitness

There are several fitness goals. The choice of the training program depends on the choice of the goal:
  • Weight loss, slim, beautiful figure.
  • Health promotion, improvement of the cardiovascular system and joints.
  • Improvement of general well-being and endurance of the body.
  • Strengthening and increasing muscle mass.

There are two main types of physical activity - aerobic and anaerobic exercise.
Aerobic exercise is not only aerobics but also running, cycling, and swimming; that is, those types of physical activity when the body uses oxygen to release energy, carbohydrates, and fats are burned and provide energy to working muscles. As a result, aerobic exercise effectively improves health, improves the functioning of the cardiovascular system, maintains overall physical fitness, and accelerates metabolism.
Anaerobic exercise is lifting weights to increase the volume and strength of the muscles.
Along with aerobic and anaerobic loads, stretching is often combined - gymnastics to increase endurance through static loads and stretching of muscles, ligaments, and joints.
Depending on the goals that you set for yourself, choose the types of fitness that suit you.

Types Of Fitness

There are various types of fitness: aerobics, aqua aerobics, shaping, fitness dancing, and just dancing, fitball, gyms, and stretching (callanetics, pilates, body flex, and qigong breathing exercises). However, yoga stands apart; it can be either just stretching or a full-fledged aerobic or even anaerobic exercise.
The choice of direction depends on the goal that you want to achieve with the help of fitness.
  • Classical, dance, and other modifications of aerobics. This type of fitness combines exercises for developing muscles and plastics and breathing exercises. Aerobics strengthens the cardiovascular system, helps to reduce weight, and improves the figure. Very effective in burning calories. In aerobics, there are a huge number of directions. The most popular dance directions are aerobics, dance, afro, Latin, funk, and others.
  • Water aerobics is a special kind of aerobics. Training takes place not in the gym but in the pool. Additional load and calorie consumption are achieved due to water resistance.
  • Stretching is a muscle stretching exercise that restores flexibility to the body. This type of fitness helps to break down fat in the subcutaneous layers and get rid of cellulite, improving blood circulation.
  • Pilates is a workout for the press, and muscles of the back, abdomen, and pelvis, especially recommended for people with poor posture for recovery from injuries.
  • Callanetics is exercising from oriental gymnastics with elements of breathing exercises. Its basis is stretching exercises.
  • Bodyflex is a breathing exercise with simultaneous stretching and muscle tension.
  • Fitness yoga exercises are combined with elements of breathing practices, alternating dynamic and static movements. This type of modern fitness is effective in dealing with stress.
  • Fitball (gymnastic ball) - exercises are performed on the ball in different positions, creating the so-called muscular corset around the spine. This type of fitness strengthens the press and improves posture. Fitball exercises can be done at home.
  • Exercises with weights are the so-called classic fitness - dumbbells, kettlebells, barbells, expanders, etc. As a rule, training takes place in the gym. It helps to strengthen muscles and develop muscles. This includes bodybuilding, CrossFit, powerlifting, and other strength activities aimed at muscle hypertrophy.
  • Nordic walking is a type of physical activity that uses a specific training methodology and walking technique using specially designed sticks. Recently, it has been very popular all over the world.

Choose a Fitness Program

The direction and training program choice depend on the goal you want to achieve. And interest in a particular activity plays a role, of course. The higher the interest and motivation, the better the results will be.
For general strengthening of the body, all types of fitness are suitable, as well as walking (walking or sports). All types of aerobics, cycling, running, football, and strength training will be good enough for weight loss and giving the body a sports shape.
To strengthen the cardiovascular and respiratory systems, aerobics, cycling (including an exercise bike), swimming, and running (treadmill) are good. To strengthen the respiratory system, yoga, and body flex will suit the most.
Strength training is essential to increase muscle mass.
You need to consult a trainer to choose the right set of exercises and the appropriate diet.

Practical Tips

Most fitness instructors advise following these points:
  1. Give up your own laziness. If you miss classes or attend them randomly, then do not expect any progress. Training must be taken seriously and responsibly.
  2. Do not overdo it. You don't have to do too much to not get out of bed at all in the morning. An overtrained body will not be able to recover quickly and fully, so it is likely that over time the productivity of your training will decrease significantly.
  3. Eat right. It is necessary to adhere to the drinking regimen, as well as to monitor how many calories you consume daily. The number of calories that you spend during the day should be more than the number received.
  4. Don't forget to encourage yourself. After each workout or new sporting achievement, somehow reward yourself, and make yourself happy. But not just food!
  5. Don't be afraid of mistakes. A mistake is a lesson and an opportunity to do it again but in a different way. Use these lessons and improve.
  6. Plan your classes. Make your training schedule regular and systematic. You should get about 3-4 hours of exercise per week.
  7. Gradual increase in load. You can not overload the body, so in order to avoid additional stress for the body, try to increase the load. Working on your body is a process that requires patience and endurance.

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