Starting out Diet Exercises & Types of Exercises

Exercise

Exercise provides many benefits that you just can't get from watching your diet. Exercise expands your capacity to do things, gives you more energy, and can make you feel better. It is not a good idea to cut back on your calories too much. If you starve yourself, you will cut your metabolism and damage your health. Besides, even if someone stopped eating completely, the average person would only have a 2000 calorie deficit. There is a limit to how much you can cut back. However, if you can condition yourself, there is no limit to the calories you can burn or what you can achieve. Just be careful not to overdo your workouts. I have more advice below.

Starting Out

First, you may want to check with your doctor before you start your new workout regimen. Most experts advise that you do. I didn't, but I was only 25 when I started. If you have any sort of medical condition at all, you MUST get a checkup from your doctor before you begin.

The most important thing to remember is that you must enjoy what you are doing. If you don't enjoy what you are doing, you aren't likely to stick with it. Forget about what others say you should be doing. The most important thing is to get out and MOVE. There are many ways to burn extra calories. You can lift weights, run, walk, hike, play volleyball, or play tennis. Even golf is exercise. If you want to run or walk on a treadmill while you watch TV, that is perfectly fine. DO NOT think that just because you enjoy a workout, that you are cheating.

You don't want to strain yourself when you first start. Injuries are not fun, and they can cause you to drop out of your workout regimen. Start light. Break a light sweat. If you feel too uncomfortable, feel free to stop. Try to have fun with what you are doing.

Strength training

Strength training, or lifting weights, provides many unique benefits. You can build muscle mass and bone density. Generally, when you lose weight, you will lose some muscle mass as well as fat. Weight lifting can help you to keep lean muscle mass as you lose weight. When you gain muscle, you will also burn more calories, which will help you to lose weight. With some activities, such as weight lifting, you need to allow yourself at least two days rest between workouts.

Cardiovascular

Cardiovascular, or aerobic exercise, can help you to lose lots of weight, and keep it off. First, there is anaerobic and aerobic exercise. Anaerobic exercise, lifting weights for instance, does not require an extra intake of oxygen. Running is an aerobic exercise. Running requires you to take in more oxygen. That's why you are more likely to get out of breath by running than you are by lifting weights. Aerobic exercise is important because it helps you to burn more calories and it improves the health of your heart. I would recommend that you include some type of aerobic exercise in your regimen if you want to lose weight.

Necessary Evils

It is important to warm up before each workout, and cool down after each workout. When you workout, you place the bones, muscles and tendons under an unusual amount of stress. As the intensity of the workout increase, so does the strain you are placing on your body. You must raise the temperature of your body by warming up. When you are warmed up, your muscles and tendons can handle more stress because they are more flexible and less tense. Warming up can consist of light aerobic exercise, light jogging, or even walking. It is best to warm up for 5-15 minutes before you start the main part of your workout.

Cooling down is also important and should be done 5-15 minutes after you have finished the main part of your workout.

Stretching increases the flexibility of your joints and tendons. It is an important part of your regimen because flexibility helps to prevent injuries. There are different thoughts on stretching. Some say you should stretch after you warm up. Others say you should stretch just before cool down. It probably depends on the type of exercise you are doing.

My workout regimen

I combine strength training with aerobic exercise for my workouts. On my best week, I lift weights 3 times per week, go running or hiking one day out of the week, and another day I might practice karate.

Whenever I have a workout, I always warm-up, cool-down, and stretch. Generally, I will spend 5-15 minutes warming up. If I am strength training, I will spend the next 30-40 minutes lifting weights. Then I will spend 5 minutes stretching and 10-15 minutes with cool down. With karate or running, I will stretch before the main workout instead of after.
Goals

People start a workout program for many reasons. They may want to lose weight, excel at a specific sport, sculpt their body, or just get in shape. You should keep in mind your reason for working out. I will feel comfortable when I can pass the Army's physical fitness test. I don't plan to join the Army, but I feel that their test is a great benchmark. Keep in mind that when I started, I was a complete couch potato. When I began, I discovered my limits. I have been trying to expand those limits ever since.