Have you ever thought to yourself today is the day you are going to start working out? Have you ever been unsatisfied with what was reflecting back at you in the mirror? Low self-esteem can form especially when we do not look the way we would like to. For some people it can be very stressful and often times lead to depression. For the most part most of us just need to learn self control. Once that is achieved you will take control of your life and you will have so much more confidence by doing so.
For most beginners just starting to contemplate on which exercises to begin can be a challenge. With so many various types of exercises, how can you choose which one will produce the best results for you?
Each person is built differently so picking the right exercise for yourself can be mind-boggling if you are unfamiliar with the different types of methods. There are basically two main categories in the Fitness World, either Cardiovascular Exercises or Weight Training. Whether you want to get in shape or build muscles, you want to find a method that is suitable for you.
Most people worldwide are too busy with work to even begin to fathom how important it is to make the time to begin working out. If you are one of those people try using your free time more sparingly. Try creating a weekly schedule for yourself and make time for exercise whenever possible. Dieting is also a great way to lose weight and stay healthy. Both diet and exercise go great hand in hand and is an excellent strategy to losing weight quickly.
Before you begin to choose which exercise you want to proceed with, it’s best to consult with a medical expert or physician to help determine the proper method that is right for your body type as well as health.
Tips
Also before any workout you want to remember to always start with warm-ups and end with cool-downs. Both are used to prevent any serious injuries to your muscles, heart, and lungs and proceed for about 5 to 20 minutes. Warm-ups are used to prepare the body and organs by building up your heart rate and increase the oxygen taken in by the lungs safely before the actual workout. Cool-downs are used to slow down and decrease the oxygen taken in by the lungs safely after the workout.
No matter what method of exercise you choose, remember to drink plenty of water to prevent dehydrating. When you work out, your body loses fluids and your body needs water to replenish. Water also delivers oxygen your muscles need to function properly. Basically the more your muscles contract the more oxygen you need to prevent fatigue and strain.
Cardiovascular Exercise
Cardiovascular exercise is called a few different names such as: Cardio, Aerobic Exercise, Aerobics, Callisthenic’s, drills, or which ever name you decide to go with is fine. (I will use Cardio to keep it simple.)
The term cardiovascular is defined as; “relating to both the heart and the blood vessels,” which Cardio exercises help stimulate both the heart and blood vessels. You can think of these exercises as, “exercises for the heart.” Walking and jumping rope are considered to be in the cardio category, whereas they both stimulate the heart and lungs.
Benefactors for a Cardio routine include:
– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.
– Stimulates the heart and lungs and reduces the risk of diseases such as heart disease and osteoporosis. Also improves the health of your immune system.
– Slim and tones your body by tightening your muscles. Weight loss is greatly achieved with maintaining a healthy diet.
– Decrease in muscle pains.
– Medically claimed to increase the life span.
– Can also be executed with weights such as dumbbells or a resistance/exercise band.
– Increases your metabolism, strength, and stamina.
Weight Training
Weight training which also is known as strength training is commonly used to increase physical strength and developing the size of certain muscles. Believe it or not weight training has a long line of historical facts dating back to the Ancient Greeks. It also is a great workout to maintain lean muscle mass. Weight training can also prevent the risk of osteoporosis. This method of training involves use of equipment such as machine weights and free weights. It is best to use back supports or weight lifting belts to prevent severe injuries to the spinal cord and lower back.
Warm-ups and cool-downs
There are many companies that sell weight training equipment that is designed to allow you to workout at home. However, using equipment improperly is most common, and to avoid injuries it is best to work out with a professional trainer or instructor. Since the benefits and results are quite different between free weights and machine weights, breaking down each method just seems easier to follow.
Free Weights
– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.
– Increases your metabolism, strength, and stamina.
– Are suitable for all shapes and sizes.
– Has a various range of weights available for lifting, depending on your preference.
– Will produce lean muscle mass quicker and efficiently.
– Various types of exercises can be performed, and allows you to move more freely and natural.
– Great for people who have injuries and need rehabilitation.
– Produces more lean muscle mass quicker.
Free weights can be difficult to master at first and often times used improperly. To prevent injuries it is best to have a trainer or instructor to guide you, especially with the more heavy weights. Free weights are typically inexpensive and vary in weight up to 500 pounds or more depending on your range.
Machine Weights
– Reduces anxiety, stress, and depression by a substance created from the body known as endorphins.
– Increases your metabolism, strength, and stamina.
– Can be used in the comfort of your own home or at the gym.
– Can use lighter weights, but do more repetitions (reps for short).
– Are limited to how greatly strength is achieved due to limited weights available.
Machine weights most often are limited up to 200 pounds of available strength training. Injuries often occur less but equipment is fairly more expensive. Switching from machine weights to free weights can cause you to be unsteady and shaky, but over time you will get used to it.
So now that you are more familiar with the differences between Cardio exercises and Weight training, you can now decide which type of exercise is right for you. Now deciding on which one isn’t as difficult as you thought.
You will be fatigued and sore at first after working out, but this will pass. Some people find that continuing regular daily workouts actually stop the pain from worsening. Others find that working out every other day will lessen the effects as well.
If any minor or major injuries occur you should seek out professional help when ever possible. Foot pains may seem insignificant but it’s not always normal and should be checked out and taken care of as well. If pain persists try changing your routine to every other day or discontinue if needed. Foot pain may seem meager but can sometimes lead to damage of the spinal cord. Having pain in the soles of your feet can also lead to difficulty balancing.
A great thing about both cardio exercise and weight training is that you can decide to either use one or the other. Or if you are just beginning to join the Fitness World and want both the benefits of being physically fit inside and out, you can start your routine with cardio exercise and end with weight training. However you want to alternate and use these leading workouts is totally up to you.
For faster results and to maintain your weight loss goal it is highly recommended to exercise and follow a well balanced diet on a daily basis. Your diet should consist of fruits and vegetables, whole grains, lean meats or alternative meats, and 6 to 8 glasses of water each day. If you decide on taking dietary supplements be sure to add exercise and dieting as well for faster results. Although it is not recommended to necessarily take diet supplements, I know that it is an ultimatum we face that is also in the Fitness World. Before deciding on dietary supplements it is suggested to seek information from a doctor or expert and to make sure the contents are safe.
