When you work out, you are performing physical activity that comes with numerous benefits to the body. Regular physical activity can help control blood lipid abnormalities, diabetes and obesity, according to the American Heart Association. A good workout plan involves building strength and improving cardiovascular fitness.
Stretching
When you work out, you move multiple parts of your upper and lower body. Doing a workout before warming up these areas can lead to muscle pulls or some other form of connective tissue injury. To prevent this from happening, begin all of your workouts with a series of dynamic stretches. Unlike static stretches, dynamic stretches are performed in motion, which in turn acclimates your body to exercising movements. Perform stretches such as leg swings, lateral lunges, trunk rotations, arm criss-crosses, forward bends, ankle bounces and alternating toe touches.
Types
Weight training and aerobic, or cardio, training are important parts of a good workout plan. Weight training builds muscle, which improves your functional ability and also promotes a faster metabolism. Aerobic training improves your heart and lung health, and it also burns calories efficiently. Perform weight training exercises that target all of your major muscle groups and focus on doing compound exercises. These work more than one muscle at a time, and they can lead to fast gains in size and strength. Bench presses, upright rows, back rows, dips, chin-ups and squats are examples.
The type of cardio you choose is not important, as long as you like it. Running, fast-paced walking, elliptical training, stair-climbing, kickboxing and jumping rope are examples.
Features
When you do your weight-training exercises, proper technique is vitally important. If you do not move through a full range of motion, and you use momentum to lift the weights, you will compromise your results and increase your chances of getting injured. Take bench presses, for example. Lie face-up on a bench and grasp the bar with a wider than shoulder-width grip. Steadily lift it from the supports and hold it directly above your chest with your arms fully extended. Take a full two seconds to lower the bar down toward your body. Let it touch your mid-chest area lightly, push it back to the starting position in one steady motion and repeat. During this whole exercise, keep your core tight, inhale as you lower the weight and exhale as you raise it. Perform 10 to 12 reps and three or four sets of each exercise.
Time Frame
Exercise duration is important when it comes to cardio. By exercising for 30 minutes, you will reduce your risk for chronic disease, and by exercising for 60 to 90 minutes, you will promote weight loss, according to the American College of Sports Medicine. Choose your length of cardio based on your personal goals. For example, if weight loss is an issue, stick with the longer duration. In either case, you do not need to do all of your exercise in one session. Break it up into two or three periods during the day if this is more convenient for you. Do your cardio workouts four or five days a week, and do weight training two or three days a week.
Considerations
If you are completely new to exercise, make sure to get clearance from your doctor before starting a program. He will make sure you are in good enough physical health to participate. Also consider working out with a spotter. Have her stand by you to assist with lifting the weights when you are feeling fatigued and to take the weights from you altogether when you simply can go no further.
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