Here is a list of known and proven exercise benefits according to MayoClinic.org.
- Weight Loss
- Weight Management
- Muscle Mass Development and Preservation
- Lower Risk of Chronic Diseases
- Better Mood
- Better Focus
- Better Mental Health
- Depression Prevention and Recovery
- Better Sleep Quality
- Enhanced Sex Life
Whether your goal is to improve your health, recover from depression, or simply get a hot rocking body, making time for workouts and exercise is truly one of the best things you can do for yourself.
Now, most assume the hard part is in persisting since it takes amounts of determination, willpower, and discipline to keep at it.
But the real first barrier to exercising is actually the starting part.
Not knowing how to exercise brings a tremendous amount of anxiety and unease. So much so that it can prevent people from starting.
If that's you, don't let that stop you from starting.
We designed this Complete Beginner's Guide to Exercise specifically for you to help you get started and start experiencing exercise benefits in your life.
Now, results come when you keep at it, but it does not mean you must follow a strict, long regimen at the gym -although it can certainly be beneficial if you do.
The truth is you can get rewards from many different types and levels of exercise.
Rita Redberg of American Heart Association assures "any little increment of physical activity is going to be a great boost to weight loss and feeling better."
In fact, exercise does not have to be done in the gym with dumbbells.
You can walk, dance, garden, bike, swim, do yoga and/or hit the gym. Here are some of the most common exercise types you can easily incorporate into your life.
The Common Types of Exercise
There are various types of exercise, but two main types are cardio and resistance training.
Cardio
Cardio also know as aerobic exercise is any of type of exercise that raises your heart rate—Usually cardio is the core of any fitness program. A period of continuous movement is your cardio work.
If you think it's too broad. Well, that's because cardio points to a really wide range of activities which includes everything from swimming, running, biking, bodyweight calisthenics such as jumping jacks, high knees, and to dancing. Even walking up the stairs can be cardio if you do it for an extended period of time.
When you do cardio exercises regularly, it decreases your blood pressure and resting heart rate. This means your heart doesn’t have to work as hard all the time.
This is a good thing for your entire body. You can learn more about the benefits of cardiovascular exercises here, and how it can improve your overall quality of life.
Resistance Training
Resistance Training is a type of exercise that includes training methods like weight training, strength training, and muscle strengthening. Resistance training collectively helps to increase lean body mass and build strength by making your muscles work against force and resistance (10).
Resistance training is based on the principle that muscles of the body will work to overcome a resisting force when they are required to do so. As a result, when you do resistance training repeatedly and consistently, your muscles become stronger and your body becomes leaner.
The Physical Activity Guidelines for healthy adult Americans recommends that adults do muscle-strengthening activities at least two to three days per week (11).
There are several popular ways to apply resistance in your training:
- free weights
- weight machines
- resistance bands
- own body weight
Regardless of how you go about adding resistance to your workouts, the common goal is to work your muscles to strengthen them.
Best Exercise Program
A well-rounded exercise program should include both strength training and aerobic activities as both offer different benefits.
Strength training improves joint functions, bone density, muscles, tendons and ligament strength, while aerobic exercise helps improve your heart health, lung fitness, flexibility, and balance (12).
Beginners are recommended to train 2 to 3 times per week to gain the maximum benefits (13).
Thanks to many exercise program creators in the fitness industry, there are countless programs already have both cardio and resistance training built in.
You may recognize many of them. You may even have tried a few yourself in the past.
Cardio & Resistance Training
Calisthenics exercise programs: Calisthenics are basically weight-free exercises. They are also known as body weight exercises which require no gym or exercise equipment and performed at a medium aerobic pace. Examples include jumping jacks, lunges, sit-ups, planks, push-ups, and pull-ups.
They are extremely beginner friendly and adaptive to various fitness levels. Performing 30 minutes a day of bodyweight workouts can help you get the benefits of both cardio and strength training.
High-intensity interval training (HIIT): This exercise program includes repetitions of short bursts of high-intensity exercises followed by low-intensity exercises or rest periods. The 7-Minute Workout Challenge and Tabata Training are two great examples of HIIT workout. We did a detailed post on HITT training, you can learn more about it here. HIIT tends to gear towards more experienced exercisers as it's on a faster tempo.
Boot camps: Timed high-intensity circuits that combine aerobic and resistance exercises. Perfect for those who are interested in workouts for weight loss.
Balance and stability training: This type of training strengthens muscles and improves body coordination. Examples include stability ball exercises, some yoga poses, and core-strengthening exercises.
Flexibility: Aids muscle recovery, maintains range of motion and reduces the risk of musculoskeletal injuries. Examples include static, dynamic stretching, yoga or individual muscle-stretch movements. If getting your body moving again is your goal, start here to work on your flexibility and prepare your body for a more elevated activity later on.
The activities above can be done independently or together. The important thing is to find a fitness program that best suits your needs and goal.
I've learned over time that choosing an exercise plan is also about your personality, likes, and dislikes too.
I feel an enormous satisfaction out of going through a fast tempo HIIT. I can hit both cardio and resistance training doing it and get a good sweat in 30 minutes.
I love it.
Some may enjoy a longer stretch of flexibility and muscle-stretch movements by practicing Yoga moves.
Also, it's about lifestyle choices too.
Working out at home? Bodyweight workouts and strength training with resistance bands offer convenience as they require no additional equipment other than light-weight bands.
The takeway: You can do a variety of different types of exercise to get in shape. Find what works for you and mix and match workouts to really create a complete plan for your needs and goal.