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workouts for beginners

If you type in “best beginner exercises” on Bing you will end up with over 10 million results. If you then do the same on Google, you will notice the results are a bit more, giving you over 20 million pages to sift through (that’s a hell of a lot of results!).

If you are a beginner at working out this is going to be a real pain for you as you probably won’t have the time to trawl through all of these different work outs.

So let’s whittle it down for you and take a look at one exercise program that is a fantastic way to get you started on your successful path to physical fitness.

This is a very easy program to get you started and not only is it free, you can do it anywhere and at any time without the need for any extra equipment.

If you are an absolute beginner at working out, this is definitely the program you should have a go at.

Body Weight Training

You may have heard of the term callisthenics and this is what this exercise form used to be called.

All that is needed is your own body weight and you will then perform exercises such as sit-ups, planks, squats, pull-ups, chin-ups etc.

Have a look at the reasons below as to why body weight training is so great for beginners:

1 – There are so many different body weight exercises that you can do that are so easy and that is why they are perfect if you are a beginner. You can perform these more or less any way in order to suit your own physical needs.

A body weight training plan can be designed so that it is perfect for you if you are just starting out on the physical fitness path or if you need to do it for rehab reasons because of an injury, there are all different scenarios as to why you may start body weight training.

2 – These types of exercises can be done anywhere.

A lot of beginners in fitness do not want to join gyms for a number of reasons, the main one being the intimidation factor where you will be faced with lots of fit looking, muscly bodies etc as this can make you feel self-conscious.

So much so that you stop yourself exercising because you don’t want to face the gym!

Body weight training uses your body only and therefore you can complete the exercises anywhere and at any time of the day or night.

3 – Body weight training is great for everyone no matter what stage you are at with your fitness. Beginners can complete these exercises but also even the fittest athletes will use these as well in order to remain healthy, muscular and toned.

4 – Another major benefit of body weight training is the cost. Because all you need is the weight of your own body, you can get fit and work out without it costing a penny.

Of course you can buy small additions to help you if you want, such as resistance bands or dumbbells, but this is not necessary.

You can get into great physical shape by using the weight of your body, along with gravity and this is why body weight training is a great program to start off with if you are an absolute beginner in physical fitness.

 

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Workout Injuries

5 Tips to Help with Sore Muscles after Your Workout

Sore muscles

 

Sore muscles are something we will have all gone through at some point when we decide to take up an exercise program.

So what causes the soreness in our muscles when we workout?

Well firstly, when you exercise, this causes small tears in our muscle fiber.

Depending on what exercise you do and how hard the muscle is stressed, will depend on the amount of tears that you will get.

This is a natural body response and nothing to be worried about even though you will probably feel uncomfortable for a few days after it occurring.

Your body is simply responding and adapting to something new that it is not used to. Have a look at some of these ways in which you can minimize the effects:

Eat Proper Nutrition

After you exercise it is very beneficial to eat some protein no later than 2 hours after you have finished exercising.

Protein will help your muscles to repair themselves.

They type of protein you should eat can be both animal based and from plants and in general you should try to consume 1 gram of protein per pound of body weight if you are building your muscles.

Make Sure You Hydrate

It is important to stay hydrated at all times when working out as dehydration can prevent cell recovery.

For every hour of workout you should drink 20-24 ounces of water and you will be able to tell if you have drunk enough due to the colour of your urine.

Clear or light yellow is what it should be. If you find it is dark yellow, you need to drink more water.

Massage Those Sore Muscles

Massaging your muscles after a workout will help to reduce soreness; you can ask your partner to do this in order to work out the excess fluid.

Also, completing a cool-down after you exercise will help.

Increase Your Blood Flow

Blood flow is very important to muscles in order to repair them as it brings oxygen for cell repair.

It also takes out wastes that have been formed due to exercising. In order to keep your blood flowing after a workout you can take an ice bath or swim, or have a cold or hot shower.

Try Some Ready Rubs

You will be able to buy over the counter products that you can rub onto your sore areas immediately after you have finished exercising.

Typically these provide a cooling sensation and relieve the pain whilst reducing cellular calcium buildup increasing your blood flow.

If you follow these few tips you will notice the pain from the sore muscles after your workout will slowly reduce and you will find your workouts becoming more enjoyable.