subject: Workouts for novices - Weight Training Workouts [print this page] Workouts for novices - Weight Training Workouts
If you are just starting to exercise you are probably trying to find the best beginner workout routine. However, you're probably not sure whether you should be doing strength training exercises such as weightlifting routines or bodyweight routines, or whether you should just be doing cardio. You should realize that workout routines for beginners are determined by how physically fit you are at the current time.
Prior to undertaking any exercise program, you have to determine what type of shape you are in (and seek your doctor's advice if needed). Are you significantly overweight or just looking to lose fat on the margins? For those of you who are obese, you might want to just do some cardio in order to lose weight before gaining muscle. Too much cardiovascular exercise can cause the loss of muscle but in the beginning stages, developing good cardiovascular health in addition to losing some extra pounds is advisable. For someone who is not in the best of physical condition, just taking daily walks can be a great introduction to exercise. You can elevate to a steady state cardio routine before getting to the best cardio for weight loss: a HIIT workout routine.
If you are already in good physical condition and just want to lose some extra weight, the high intensity interval training workout is something to look into right away. The basis of this type of exercise consists of intervals of rapidly paced sprints for a certain amount of time interspersed with walking or jogging at a slow pace. HIIT has been proven to be a more efficient way to burn fat than simple steady state cardio due to an effect known as EPOC in which your body continues to burn calories after completion of your workout. A strength training exercise program in conjunction with high intensity interval training go together hand in hand.
When you want to make your body look great while shedding those calories, you should invest in resistance training. While a lot of people focus on weightlifting routines, you can certainly start with a bodyweight routine as well. No matter what, you should keep it to a simple beginning so your strength training exercises benefit from good form.
As a starting point, I would recommend doing 3 sets of 4-6 reps. The first set should be a warm up set where you use a minimum amount of weight. It may help you to picture this small amount of weight as being a lot heavier than it is. Your muscles will be appropriately set for the future sets. After that, increase the weight for the next 4 to 6 reps in the second set. As mentioned, focus on form first. By practicing correct form, you will increase muscle development and avoid getting hurt. Additionally, avoid failure on any set and rest 1-2 minutes between sets. After all, don't let your muscles fail too often. Doing 4-6 reps in this manner can help you get really strong and develop really tight muscles.
There are many different exercises that can be included in a strength based exercise plan. Try compound exercises, as that will stimulate more than one muscle group. Start light and work your way up. There are a few different ways to divide your exercises. Arms could be one day, then the next day work on your legs and abs - you might just do the whole body. Always give yourself one complete 24 hour period of rest before focusing on that same muscle again. As your workout begins, you might want to warm yourself up to elevate your heart rate and get yourself ready.
You can keep workout routines for beginners very simple. All you have to do is incorporate quality strength training exercises, as well as some cardio. As long as you exercise a few hours each week, your fat loss should come along very nicely. After you have advanced, you may want to consider a more strenuous routine based on weightlifting or body weight.
