Starting an exercise plan can help you lose weight, boost stamina and build muscle strength. However, selecting the most reliable workouts from the growing list of exercise fads can be daunting. The best exercise plans for beginners combine intensive aerobic workouts with solid strength-training components. For best results, talk to your physician before starting an exercise plan to make sure you are healthy enough to participate.
Despite our increasingly sedentary lifestyles, the human body was made to be in motion. The most important thing for beginners is to simply get up and moving as much as possible. Engaging in vigorous aerobic exercises such as running or swimming can help you lose weight while increasing your cardiovascular endurance. Activities such as weight lifting can provide a solid foundation for increasing your muscle strength and mass, which can reduce your risk of injury. Once you have selected an exercise plan, schedule time for at least three to five workout sessions per week, as recommended by the American Heart Association.
This exercise plan helps you lose weight and keep it off with the help of a regular aerobic exercise routine. Start by taking brisk walks around your neighborhood at least once a day. Even if it's only two miles, walking for an hour each day can help you burn an additional 204 to 305 calories, according to MayoClinic.com. As your cardiovascular endurance improves, you can trade walking for more vigorous aerobic exercises, such as running or swimming, which can burn anywhere from 400 to 900 calories per hour. The more calories you burn with your exercise, the more likely you are to create a calorie deficit that can lead to weight loss. For the quickest results, try removing fatty, high-calorie items from your diet, such as junk food and soft drinks.
Free weights such as dumbbells and kettlebells can help you build strength and torch body fat at the same time. Start by selecting weights that are light enough for you to lift 12 to 15 times before getting tired. Create a workout circuit that includes a variety of different free-weight exercises, such as the biceps curl, lateral raise and triceps extension, as recommended by the American Council on Exercise. Perform each exercise for eight to 12 repetitions before moving on to the next, with minimal resting time in between. Schedule your workouts so that you train different muscle groups on different days; for example, arms on Wednesday, legs on Thursday and so on. As the exercises become easier, try increasing your resistance load or experimenting with other weight-lifting exercises, such as the barbell bench press.
This plan works great for beginners who want the perks of both a strength-training and aerobic exercise routine. Sign up for a class at a local yoga studio that offers beginner courses. While most types of yoga can help you boost muscle strength and improve flexibility, classes that teach Ashtanga or Bikram yoga also provide a vigorous aerobic exercise session. Supplement your yoga practice with other activities that keep you active every day, such as martial arts, rowing or hiking in the beautiful outdoors.