Where to start regular training if you are a complete zero – exercises for self-training
Training at home is convenient and profitable!
It’s convenient to train at home. To exercise, you don’t need to travel or go somewhere, adjust your activities to your training schedule, buy expensive sportswear and special equipment – to get started, a pair of dumbbells, a mat and an ordinary chair are enough.
Yes, and it’s sometimes difficult to find 2-3 hours for travel and visiting a fitness club, but you can always allocate 20-30 minutes for training at home with video lessons. You can train at home even when the baby is sleeping – which is very convenient for young mothers.
But home workouts have their pitfalls. And you should know about them.
Four pillars of homework
Plan your workouts in your diary and stick to the plan. Leave the right amount of time for sports. Classes based on the residual principle – when I complete all the tasks – will not lead to anything good. Leave time for rest – after sports activities, the body must recover.
- Adequate loads
Don’t turn yourself into a driven horse – adequately assess your level of training and don’t push your body with planks and multiple sets (approaches). The first workouts should take place at a moderate pace, with a gradual increase in intensity. This will allow the body to adapt to the stress.
Too much intense training, instead of improving health, can, on the contrary, weaken the immune system. And this is the path to fatigue, disappointment and refusal to train .
It is important not to interrupt your studies. It’s easy to lose your fitness, but more difficult to regain.
Already 10 days after stopping training, aerobic performance deteriorates – the body’s ability to absorb, transport and use oxygen when performing exercises decreases. Muscle mass is gradually lost.
The metabolic response changes. During physical activity, fat is used as energy (the body’s response to fat oxidation increases). Stopping exercise causes the body to begin using carbohydrates as fuel, and the breakdown of accumulated fat decreases.
What if you get sick or overtrain?
In this case, skipping classes is not only possible but also necessary.
- Proper nutrition and drinking regime
Follow the correct diet.
Your diet should include:
- proteins – protect muscles from destruction during exercise, restore damaged tissue, and promote the growth of muscle fibers;
- “healthy” fats – increase endurance, speed up metabolism;
- complex carbohydrates are a source of energy and fuel for the body.
Our program will help you calculate your optimal diet, taking into account your weight, height, age, and other personal data.
Drink water! Water performs a thermoregulatory function, participates in the utilization of fat reserves, nourishes muscles, and regulates metabolic processes.
Before training (1.5-2 hours before), it is recommended to drink 350-500 ml of water. During this time, the water will be absorbed, and its excess will be released naturally. 150-200 mg of liquid can be drunk immediately before training. Feeling thirsty during class? Drink 2-3 sips. After training, also replenish lost fluids. And don’t go hungry, it could cost you your health!
Optimal exercises at home for beginners
The choice of exercises depends on what goal you set for yourself – build muscle mass, lose weight, develop endurance, etc. Depending on the goal, you need to build a training program.
Aimed at strengthening the heart muscle, losing weight, increasing endurance and strengthening the musculoskeletal system.
All dynamic exercises are suitable – jumping, push-ups, twisting, squats, and cyclic sports – running, swimming, cycling.
It is important to monitor your pulse. It is not recommended to train with a heart rate above 150 beats per minute, for example, a spin class on an exercise bike – such a load is excessive for a beginning amateur athlete.
Strength training for beginners
Strengthens muscles, cartilage, and joints.
The load during training must be alternated. For example, if you work out 2 times a week, in the first workout, focus on your legs and abs, then, in the next workout, pump up your chest muscles, back, and arms.
How to train correctly to achieve success
To lose weight, increase endurance, and build muscles, training once a week is not enough, you need at least 2-3 sessions.
Don’t start training without warming up. It helps not only warm up your muscles and speed up your metabolism but also psychologically prepare you for fitness. Warm-up exercises should be performed at a measured pace, without sudden movements or jerks.
The key to success is the correct technique for performing exercises. Everything is important – from accepting the starting position to the slightest nuances. For example, if, when performing side lunges, the heel of the supporting leg comes off the floor and the knee goes ahead of the toe, this is dangerous for the joints and spine. And it is completely ineffective for strengthening muscles and losing weight.
Mistakes in squatting technique are also harmful to the spine and knee joints. You need to squat correctly, at a slow pace, without falling below your knees.
To avoid these and other errors, you can:
- perform exercises in front of a mirror;
film your workout and watch the video, evaluate your technique, and notice mistakes.
However the best option is to engage in programs developed by experienced professional trainers specifically for beginners. The trainers explain each exercise in detail, explain possible nuances, and warn against typical mistakes of beginners. In short, they do everything to ensure that training at home is as beneficial for you as possible.
Online training for every taste
The sports industry offers various fitness trends from which you can choose suitable home workout programs for beginners.
Based on your goal, you can start, for example, working on flexibility and tone with “Exercise with Anastasia Zavistovskaya”, or choose “Intensive for the whole body” with Olga Derendeeva, if your goal is weight loss and muscle tone, “Yoga for beginners” with Serge and Shanti et al.
With Mikhail Prygunov’s new program “Iron Press” you can properly train your abs at home. The program includes effective basic exercises that harmoniously develop the abdominal muscles and are accessible to beginners.
All training is conducted in a convenient video format “watch and repeat”, suitable for both beginners and advanced users. The trainer explains each exercise in detail so that you can perform the workout correctly at home.