How Long Should You Workout a Day?

Daily physical activity is essential for overall health and well-being. From boosting energy levels to improving our physical health and mental well-being, it’s important to make time for daily exercise. But how long should you workout a day? Unfortunately, the answer isn’t necessarily simple. Like exercise and physical activity itself, this is not a one-size-fits-all situation. It depends on different factors, including your current fitness level, the type of workout you’re doing, and your individual goals. Let’s break down all the things you should consider when deciding how much time you should set aside for exercise.

Factors that Determine How Long to Workout

When it comes to determining how much exercise you should be getting, there are several different factors that should be taken into consideration. These factors can range from the recommended amount of time to your overall goals and current fitness level. Understanding the basics of these factors can help you determine how much time you should spend on physical activity every day. 

First, consider your fitness goals and what is recommended for different exercises. Are you looking to lose weight, build muscle, or simply stay in shape and improve your overall health? Depending on your goal and the exercises you’re doing, you may need to spend more or less time working out each day. 

Another factor to consider is your current fitness level. If you’re relatively new to exercise, it’s important to start slow and gradually increase the intensity of your workouts over time. If you start off with high-impact and vigorous intensity activity, you can put yourself at risk of injury or even burnout. Low-intensity workouts may not require as much time, especially for a beginner’s workout routine. 

Finally, when trying to determine how much exercise per day you should be doing, consider how long you have to dedicate to working out. Depending on your schedule and lifestyle, you may have only a short amount of extra time to exercise, or you may have multiple hours available each day. 

Cardio and Aerobic Activities

How long should you workout a day when it comes to cardio and aerobic exercise? The recommended amount is 150 minutes a week or 30 minute workouts a day for moderate exercise1, although some may extend it based on personal needs. While this is the recommended amount to set aside for cardio in your weekly workout plan, even a small period of time spent on physical activity can be beneficial.

Nonetheless, when it comes to cardio and aerobic exercises, it’s important to factor in both time and intensity of the workout. If you want to improve your cardiovascular health, moderate intensity activity like walking, jogging, cycling, or swimming is ideal. 

High-intensity interval training (HIIT) is another type of exercise that has been gaining popularity in recent years. HIIT involves alternating bursts of intense effort with periods of rest and recovery. HIIT workout length is typically 10 to 20 minutes, and studies have shown that they can be just as effective as traditional aerobic exercise when it comes to improving cardiovascular health. However, the exercises you choose for your HIIT workout should be tailored to your fitness level, as they can be more strenuous than steady-state aerobic activities.

Strength Training

Strength and weight training can help you build muscle and increase strength, as well as improve your overall health. When it comes to how long you should strength train for, there is no one-size-fits-all answer. Ultimately this will depend on a few factors, like your fitness level and goal. Plus, time spent strength training will be more determined by the number of sets and reps included in your routine. 

According to a 2020 study, performing even just one set of 6 to 12 reps can be effective in improving strength2. Of course, you’ll be able to see more improvement with more than just one set3. 

If you find yourself on a time crunch, you can choose exercises that target and work out multiple muscle groups at once, as they will give you the most benefit in the least amount of time. These exercises can include push-ups, squats, planks, lunges, and deadlifts. You can do sets of 8 to 12 reps with brief rest periods of no more than 60 seconds between each set.

Again, time spent on strength training routines can vary depending on experience, sets, reps, and rest period4.

Get Your Workout in at Chuze Fitness

So ultimately, the time spent exercising every day can vary for each person. At the end of the day, it’s about what works best for you and what can help you reach your goals. 

If you’re looking for a supportive community to motivate you and keep you on track with your journey, look no further than our community at Chuze Fitness. From personal trainers to fitness classes, we’re here to help you reach your goals and become your best self yet. 

Source:

Mayo Clinic. How much should the average adult exercise every day? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/

Sports Medicine. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. https://pubmed.ncbi.nlm.nih.gov/31797219/ 

Journal of Human Kinetics. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. https://pubmed.ncbi.nlm.nih.gov/35291645/  

Healthline. You Asked, We Answered: How Long Should A Workout Last? https://www.healthline.com/health/fitness/how-long-should-a-workout-last#weightlifting 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

 

The post How Long Should You Workout a Day? appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/iIXpGrW

Advertisement

How to Get Back into Working Out

Getting back into working out can feel challenging, especially after a long break. But with the right mindset and motivation, it doesn’t have to be. Truth is, many people struggle with how to start exercising again and may not know where to begin. The key is to set your goals straight, start small, and build on your progress. Even if you can only commit to a few minutes of exercise each day, that can still be beneficial. 

If you’re not sure where to start when it comes to how to get back into working out, we’ve got you covered with a few tips below. With consistency, effort, and dedication, you can get back into working out. 

Find Motivation

Finding your motivation can make a significant impact on getting back into your regular exercise routine. Asking yourself why you want to start working out again can help you find your motivation. It could be to improve your health, to feel better, to look better, to get stronger and build muscle mass, or to have more energy. Knowing your why will help you stay motivated and on track when things start to feel challenging again.

Set Goals

When it comes to starting up your fitness routine again, setting goals can be a helpful way to stay motivated. Start by identifying what you want to accomplish by working out again. Whether your goal is to build muscle, improve strength and endurance, or simply stay active, having a clear objective in mind can help guide you along your journey.

Once you have identified your goal, break it down into smaller, more achievable targets. For example, if your overall goal is to build muscle, you could set specific goals for how many days each week you want to work out and what type of exercises you’ll do. When setting goals for yourself, make sure they are realistic and attainable so you don’t become unmotivated.

In addition to short-term goals, think about what you want to accomplish in the long run. While it is important to focus on small successes, it can also be helpful to keep your big picture in mind.

Create a Workout Plan

Now that you’ve set your goals and found your motivation, you can now create a weekly workout plan. Having a set plan allows you to stay focused and helps keep you motivated. 

Your plan should incorporate exercises that will help you achieve your goals. If weight loss is your goal, for example, you can split up your week into days of cardio and days of light strength training. If building muscle mass and strength is the reason behind getting back into the gym, you can split up your days by working on different muscle groups and different heavy-strength training exercises. When in doubt, you can include a combination of cardio and strength training. 

Remember that since you’re starting back up with your routine, be sure to keep it simple and stick to low-impact activities as you work your way up. Low-impact activities can include walking, biking, swimming, or yoga. If your goal is to build and strengthen your muscles, you can start by doing bodyweight exercises and slowly incorporate weights into your exercises as you go. Don’t be afraid to make changes if necessary. Listen to your body and adjust as needed to prevent injury.

Take it Slow

When getting back into a workout routine, it’s important to start slow and steady. When you’ve been out of practice for a while, your muscles need time to adjust to the movements and intensity you’ll be doing. Incorporating low-intensity exercises or workouts for beginners can be a great way to start out. Remember to take it slow and focus on proper form, especially when it comes to weightlifting exercises. Doing too much too quickly can cause muscle soreness, strain, and injury.

It’s also important to give your body time to rest between workouts. Taking a day off after exercising will help your muscles recover before working out again. This will also give you an opportunity to evaluate how your body is feeling and make adjustments as needed. With patience and dedication, you can slowly progress to higher-intensity workouts and start seeing results.

Incorporate Exercise into Your Daily Routine

Another way to ease into working out again is to make physical activity part of your daily routine. You don’t have to jump right into a full workout routine. The key, as always, is to start small and build up. Start by setting aside just a few minutes each day to do something active—even if it’s just going for a quick walk or jog. 

Try to be consistent with your routine. Make sure you’re staying active a few times a week. Having a schedule that you stick to can also help you stay motivated, accountable, and on track.

Don’t Forget to Stretch and Rest

As you get back into being active again, don’t forget to stretch before and after any physical activity and to rest when your body tells you to. Stretching is an important part of any workout routine because it helps prevent injury, improve flexibility, and reduce muscle soreness. By stretching out before a workout, you’re helping prepare your muscles for activity and improve your range of motion. After your workout, static stretching can help reduce muscle tightness and restore the normal length of your muscles.

When stretching, make sure to hold each stretch for at least 15-30 seconds and focus on slow, controlled movements. Take deep breaths as you move into each stretch and hold for the duration of the stretch. Also, make sure to stretch both sides evenly, and don’t forget to pay attention to your neck, shoulders, hips, and back. 

Resting is another important part of any workout routine and shouldn’t be overlooked. Rest days give your body and muscles a chance to recover from your session and help prevent injury. Allowing your body to rest can help reduce muscle soreness, build strength, and increase performance. On rest days, you can take time to stretch lightly and give your body a break from intense workouts. Yoga, meditation, or even just taking a short walk are all good ways to unwind and recharge.

Getting Back into Exercising

Working out again, whether it’s after an injury or a period of inactivity, can feel challenging and can leave you feeling unmotivated and overwhelmed. The goal is to start slow and steady and set a clear plan of what you want to accomplish and how you will accomplish it. Don’t forget to reward yourself for reaching your goal! Acknowledge your progress and the hard work you put in to help you stay on track. Give yourself a pat on the back every once in a while for all your effort!

If you need help getting back on the journey, we’ve got you covered at Chuze Fitness. Whether it’s finding a personal trainer or joining fitness classes, there are plenty of ways to make the journey enjoyable. Find a location near you and start today. 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

 

 

The post How to Get Back into Working Out appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/6zZMefj

How to Start Running Again

If you’re looking to pick your running journey back up, it can feel challenging. You might even feel daunted by the thought of getting started again. Whether you’ve been recovering from an injury, have been feeling unmotivated to run, or simply haven’t ran in a while, it’s important to slowly ease your body into the activity again. With time and dedication, you’ll be able to get back into running again with no problem. So grab your running shoes and follow along for tips to help you get back to your running shape.

Start Slow and Ease into it

If you’re wondering how to start running again after a long break, it’s important to ease yourself into it. This will help you avoid injury and burnout. Starting too quickly or pushing yourself too hard can make you lose motivation and feel exhausted too early.

Start with short runs for just a few minutes at a time. You don’t have to run for hours on end when you’re just starting out again. Short jogs or runs a few times a week can still be good to ease you in and get your body used to the motion of running again. You can also incorporate run walk intervals by switching between running and walking to help build up your endurance. As you gain more confidence and endurance, you can gradually increase the length and intensity of your runs as well as the distance and speed. 

Be sure to pay attention to how your body is feeling and give it time to adjust. There will be some days when you’ll feel great and be able to push yourself further than others. But don’t hesitate to take a break and let your body recover either. 

Create a Schedule 

It may also help to create a consistent running plan or training schedule so you don’t become overwhelmed or burned out. Make sure your training schedule is tailored to your endurance and abilities. Starting slow and gradually increasing your pace, intensity, and mileage as you build up your endurance is always best.

You can start off by running three days a week with a rest day or two in between. On the first day of running, go for a leisurely jog for 10 to 20 minutes. You can then increase this by 10 minutes on the second day and again on the third day. On days when you are not running, you can do a light exercise like swimming, yoga, or even stretching to keep your body moving but not push it too hard.

Once you have gotten used to running three times a week, you can add an extra day of running if you feel comfortable and ready. If you do choose to increase your running days, make sure you’re still getting enough rest in between. Your running days should also be spaced out throughout the week rather than back-to-back to ease yourself into it. Creating a weekly workout plan and running schedule can help you see the bigger picture of what your journey back can look like.

As always, be sure to stretch before and after each run and to listen to your body in order to avoid injury or overtraining.

Strength Train

Strength training can help you get back into running faster. Not only does it help build muscle, which can increase your speed and endurance, but it also helps prevent injury by strengthening the muscles and joints that support your body while you run.

There are many ways you can incorporate strength training into your running and workout routine. If you’re just getting back to exercising, consider starting with basic low-impact exercises or workouts for beginners that won’t put too much strain on your muscles and joints. As you become more comfortable, you can modify your workouts and include more intense exercises.

Stretch and Rest

Getting back into running can be hard on your body, so it’s important to give your muscles the rest they need to stay healthy. While you may be eager to get back to running, focus on incorporating stretching and resting routines. Stretching helps maintain flexibility and keep your muscles from getting tight or cramping up. This is especially important when you are just starting out again. A good stretching routine may also help prevent injury.

Resting is also important for helping your muscle recover and can reduce fatigue. Taking at least one day off a week and building in rest days after longer runs will prevent muscle injuries and strain and get you ready for your next run. Additionally, it’s important to get enough sleep each night to ensure your body is well-rested. When you give your body the rest and recovery it needs, it will be easier to get back into running.

Pick Your Journey Back Up with Chuze Fitness

Ultimately getting back into running again is all about taking it slow and listening to your body, which will help you in the long run. While your way back can feel challenging after a period of not running, it can also be rewarding when you start to feel like yourself again and begin to see progress. Once you feel like you’ve made enough progress, you can start incorporating other types of exercise into your routine. 

If you’re looking for support as you get back into running again, join our Chuze Fitness community.  With fitness facilities across the country, you can pick up and better your journey along with an array of amenities and workout equipment. If you don’t want to start up your routine alone, we offer a wide option of fitness classes to help you find what you need. Find a location near you today!

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

 

 

The post How to Start Running Again appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/CJBWU2N

How to Use a Leg Press Machine

The leg press machine is an extremely versatile tool that can be used for different fitness levels. Working out on a leg press machine is a great way to build strength and tone your quad, glute, and hamstring muscles, as well as improve stability. But if you’re a beginner or if you haven’t paid much attention to this gym equipment, you may be wondering how to use it. 

There are two main types of leg press machines, but both involve extending your legs and pushing the foot plate away with added weights. Overall, the leg press is an excellent leg muscle workout for all fitness levels and is a great addition to any workout routine. However, it’s important to know how to use leg press machine properly to get the most out of your workout and avoid injury. 

Step-by-Step

If you’re starting out on this machine, perform a few light reps with low weights to build and get used to it. This will also help reduce the risk of injury and allow you to get the most out of your exercise. As your form and strength improve, you can increase your reps and weight. 

Nonetheless, the leg press machine is a fairly simple piece of equipment. To start using it, follow these steps:

• Start by adjusting the seat and backrest so your feet can comfortably and properly reach the platform and your back is supported throughout the exercise.
• Choose the weight you’re comfortable to start out with. You can gradually increase it as you go. 
• Place your feet shoulder-width apart
• Push the foot plate, extending your legs straight out, but don’t lock your knees
• Slowly start bending your legs to bring the foot plate back to starting position

Make sure your core is engaged and your back is straight against the rest to prevent any strain or injury. Also, be sure to take deep breaths throughout each rep and, again, avoid locking your knees when you reach the top of the movement.

Leg press variations

Your foot position on the plate can help you level up your leg press workout. While normal foot placement is great for working out your lower body muscles, different variations can help target a certain muscle group in your legs. If you want to work out your inner thigh muscles, start with a wide foot placement, and if you want to target your outer thigh muscles, use a narrow foot placement. Placing your feet higher on the foot plate can help target out your glutes and hamstrings, while placing your feet lower on the foot plate can put the focus on your quads.

Remember to adjust the leg press variation, weight, and reps to your fitness level and comfort, and always use proper form to prevent injury.

Benefits of using a leg press machine

Using a leg press machine is a great way to build your lower body strength and can let you target specific muscle groups. It’s perfect for anyone wanting to improve their lower body strength, increase muscle mass, and boost overall fitness.

• • Strengthen and build leg muscles: This machine can be an effective way to build muscle mass in your legs and improve overall strength because it allows you to lift heavier than you might be able to with free weights
  • Target certain muscle groups: Because the leg press is considered an isolated exercise, it’s great for targeting the quads, hamstrings, glutes, and calf muscles with different leg placement variations

• Improve balance and stability: Since it helps workout and strengthens lower body muscles, the leg press exercise may help improve balance and stability1 

• Reduced stress on lower back and joints: Unlike other types of lower body exercise machines like a squat machine, the leg press takes the pressure off your spine and joints and can help reduce stress on your lower back. It can also help strengthen muscles surrounding the joints to better support them, which can lead to improved joint health.

• Can be used for different fitness levels: Leg press machines are versatile and can be adjusted to benefit everyone at any fitness level

The motion involved with a leg press is great for developing lower body stability and agility. 

Common mistakes to avoid

Some common mistakes to avoid when using the leg press machine include:

• Arching your back: this can put stress on and strain your lower back. Instead, keep your back flat against the backrest and engage your core muscles.
• Locking your knees: locking your knees at the top of the movement can cause unnecessary stress on the joints and increase risk of injury. Keep a slight bend in your knees throughout the exercise.
• Not breathing properly: breathing is an important part of any exercise, so exhale as you push away and inhale as you bring the weight back to starting position.

Maximize Your Fitness with Chuze

The leg press machine is an excellent exercise to add to your weekly workout plan to increase lower body strength and build muscle mass. With proper form and technique, you can not only maximize the benefits of this exercise but also prevent injury and muscle strain. By learning how to do a leg press correctly, you can ensure that you are getting the most out of your workout.

Looking for new exercises to add to your routine? Let us help you at Chuze Fitness. With locations in Arizona, California, Colorado, Florida, Georgia, Texas, and New Mexico, we strive to provide you with the best equipment and service to help you in your fitness journey. Find a gym near you today!

 

Sources:

Inspire Us Foundation. What are the Benefits of the Leg Press Machine? https://www.inspireusafoundation.org/leg-press-machine-benefits/ 

Shape. How to Use the Leg Press Machine. https://www.shape.com/fitness/workouts/strength-training/how-to-use-leg-press-machine 

Verywell Fit. How to Do the Leg Press. https://www.verywellfit.com/how-to-do-the-leg-press-3498610 

 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

The post How to Use a Leg Press Machine appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/n5QDWTM

A Guide to Creating a Weekly Workout Plan

Weekly Workout Plan

Exercise is an essential part of a healthy lifestyle, and a weekly workout plan or schedule can be a great way to stay on track and help you reach your fitness goals. Exercise also has many benefits for overall health and wellness.

When you create a weekly workout routine, you can design a plan that provides structure and helps you stay motivated and consistent. Having a plan lets you set realistic goals and keep track of your progress, allowing you to see how far you’ve come and where you want to go. Not only does a routine help you reach your goals, but it’ll also keep you from overworking yourself and prevent burnout and fatigue. Wondering how to create a workout routine tailored to your goals? Follow along!

How to Create a Weekly Workout Plan

When exercise provides an array of benefits, from improving sleep1 and cognitive performance to boosting your mood2, it’s no surprise you’d want to add it to your routine. But where do you start? Creating a workout plan is the best way to follow a structured guideline to get you to your goals, whether that’s running a 5k marathon or building muscle mass and toning up.

Setting Goals

Setting goals is a great way to ensure you are making progress in your fitness journey. Before creating or beginning your workout plan, it is important to establish clear and realistic fitness goals. Ask yourself what your overall goal is. Is it to lose weight? Build muscle? Increase endurance? This will help you create an actionable plan and decide what types of exercises you want to include in your workout routine.

Finding Exercises that Work for You

Finding the right exercises that work for you is one of the most important steps in creating your workout plan. Depending on your goals, some forms of exercise may work better than others. Consider what kind of activities and exercises you like to do, and make sure that these activities fit into your overall plan. 

If your goal is to lose weight, cardio and aerobic exercises like walking, jogging, or swimming are all great options. If you want to build muscle and strength, you’ll probably want to include weight lifting or bodyweight exercises. If you’re looking to lose weight and build muscle, then consider combining a few different forms of exercise into your routine. 

If you’re just starting out your fitness journey, be sure to focus on workouts for beginners to start out steady and build your way up.

Creating a Schedule

Once you’ve set your goals and decided what types of exercises you want to include in your weekly workout routine, it’s time to create the actual schedule. 

Start by evaluating your overall schedule—this includes work, school, family time, etc—and make a list of the days you will dedicate to exercising. Once you’ve set your days, decide how long each workout will be. Remember that it doesn’t always need to be a long or intense workout session every day—something is better than nothing!

Now that you have your schedule set and picked out your exercise, it’s time to decide how these exercises will be split up between the set days. For example, you might want to dedicate one day to cardio and the next to strength training. Ultimately, it’s about what works best for you.

Try to mix up your exercises as much as possible to keep things fresh and keep you from getting bored. Also, consider varying the intensity of your workouts on alternating days. This can help prevent injuries and give your body time to recover.

Finally, don’t forget to factor in rest days. Your body needs time to recover and recharge, so make sure to include some days off from working out.

Example Weekly Workout Plan

Every routine will be different for each person according to their needs, abilities, current fitness, level, and goals. If you’re looking for more guidance in creating a weekly workout schedule, here’s what yours can look like:

Monday/Day 1:

This day can consist of a warm-up, 30 minutes of cardio or aerobic exercises like walking, jogging, swimming, etc., and a cool down and stretch. 

Tuesday/Day 2:

This can consist of working out upper body and core muscles. Upper body exercises include bicep curls, dumbbell bench press, tricep dips, chest press, overhead press, and planks. Exercises to work out your core muscles can include bicycle crunches, dead bugs, Russian twists, side planks, and mountain climbers.

Wednesday/Day 3: 

Day 3 can be focused on working out the lower body. These exercises will mainly focus on the glutes, quads, and hamstrings, but some can also work out your abs and upper body muscles. Exercises to include for lower body are squats, leg presses, hip thrusts, lunges, and deadlifts. There are many variations to some of these exercises, like regular squats vs Bulgarian split squats or using your body weight vs a dumbbell or a weight machine. 

Thursday/Day 4: 

You’ll most likely want this day in your workout program to be a rest day for your muscles to recover and to avoid injury.

Friday/Day 5:

This day can focus on a low-impact activity such as yoga, pilates, barre, or even swimming. This can slowly help your muscles get back to working out after a rest day.

Remember, this is just one way to set up your workout plan. You can create changes wherever you see fit, and however it aligns with your goals. Once you’ve decided on the schedule that works best for you, you’re ready to get in the gym and begin your journey! 

Time to Create Your Workout Plan

Creating a weekly workout plan doesn’t have to be complicated or intimidating. With a little bit of planning, you can create a schedule that’s right just for you and helps you reach your goals. So take some time to create your own workout plan, then commit to making it happen! 

Not sure where to start? We’re here to help. With our supportive community and knowledgeable trainers at Chuze Fitness, we can help you create a workout plan that’ll be effective in helping you improve and reach your goals. Our fitness classes are also a great way to stay active with a community. Find a location near you to get started. 

Source:

Sleep Medicine. Effects of moderate aerobic exercise training on chronic primary insomnia. https://pubmed.ncbi.nlm.nih.gov/22019457/ 

Primary Care Companion to the Journal of Clinical Psychiatry. The Benefits of Exercise for the Clinically Depressed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ 

Health. This Personal Trainer-Approved Weekly Workout Schedule Balances Strength, Cardio, and Rest Days. https://www.health.com/fitness/workout-schedule 

Shape. Here’s What a Perfectly Balanced Weekly Workout Schedule Looks Like. https://www.shape.com/fitness/training-plans/perfectly-balanced-week-workouts 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

 

 

The post A Guide to Creating a Weekly Workout Plan appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/0yZT8Gu

Workouts for Beginners

Exercising is one of the most important things you can do for your health and well-being. Not only does it help to improve your physical strength and endurance, but it can also have a positive effect on your mental health. Working out can reduce stress levels, boost your mood1, and improve your sleep2. If you’re just starting out, you can create a simple beginner weekly workout plan.

A beginner workout routine should include exercises that are tailored to meet your specific goals. Whether you want to increase muscle strength or focus more on cardio and aerobic exercises, an effective workout routine can provide a balance of activities that will help you reach your fitness goals. Additionally, make note of any pre-existing medical conditions or injuries that can restrict certain exercises to create a workout plan tailored to your own needs. 

By creating a beginner workout plan that works best for you, you can enjoy the many benefits of staying active and getting the most out of your new fitness routine.

How much exercise should a beginner do?

Exercise is a crucial component of maintaining good health and staying in shape, but it can be daunting for those just starting out to figure out the right beginner workout routine. Everyone’s individual fitness level and goals are different, so there is no one-size-fits-all workout plan. Generally speaking, beginners should aim for at least 30 minutes of moderate exercise a few days a week and gradually work up to an hour. This could include walking, jogging, biking, swimming, or any other activity that increases your heart rate. Your beginner workout routine can also include strength training to build muscle mass. You can start with light weights and slowly increase the weight as you go, making sure you take breaks when needed.

Workouts You Can Include in Your Routine

Since you’re most likely just starting out in your fitness journey, make sure to start slow. Starting out with high-intensity workouts can strain your muscles and cause injury, especially if you’re not used to that type of activity. So if you’re wondering how to create a workout routine and what exercises to incorporate, here are some beginner-friendly examples:

Cardio

Cardio exercises are not only great for weight loss, but they can also help strengthen your heart and lungs as well as improve endurance.

For beginners, running, swimming, and cycling are great options for getting into the habit of cardio exercise. If running, swimming, or cycling is not an option, you can try jumping rope or even dancing to get your heart rate up.

Other cardio exercises include aerobics classes, stair climbing, rowing, kickboxing, and interval training. These activities can all help challenge and improve your cardiovascular system.

Start slowly and gradually increase the intensity of your cardio workouts as your fitness level improves. Don’t forget to warm up properly before and cool down afterward to help prevent injuries.

Squats

Squats can help build lower body strength and improve balance and flexibility. They target the muscles in your quads, glutes, hamstrings, and core, which makes them effective exercises for multiple muscle groups.

To perform a proper squat, stand with your feet shoulder-width apart. Bend your knees, push your hips back, keep your chest straight, and lower yourself until your thighs are parallel to the floor. Make sure to keep your weight in your heels while doing squats and returning back to starting position to avoid putting too much pressure on your knees and back.

As a novice, you can start off by doing bodyweight squats, and once you feel comfortable, you can add weights. You can do two to three sets of 10 squats to start out. With time and consistency, you can progress and make squats more challenging.

Glute Bridges

The glute bridge is a great exercise for beginners because it engages both the glutes and core muscles. To do this exercise, lay on your back with your knees bent and feet flat on the floor. Next, push and lift your hips off the floor until your torso and thighs are in line. At the top of the exercise, squeeze your glutes and slowly lower your hips back down to the starting position. You can also add a resistance band around your knees for added resistance.

You start out with 3 sets of 10-15 reps of glute bridges. Take breaks in between sets to give your body time to rest and reset. This exercise is a great way to build strength in your glutes, hamstrings, and core muscles, as well as increase flexibility in your lower body. 

Bodyweight Exercises

Bodyweight exercises are another great way for beginners to get started with working out. These exercises use your own body’s resistance to perform the workouts and build strength. They don’t require any equipment, so they’re convenient and accessible to anyone.

Examples of some great upper and lower body bodyweight exercises for beginners include squats, glute bridges, lunges, push-ups, planks, and even yoga. 

Glute bridges are another great bodyweight exercise for beginners. Lie on your back with your knees bent and feet flat on the floor. Keep your core engaged and squeeze your glutes to lift your hips up off the floor as high as you can. Hold this position at the top for a few seconds before slowly lowering yourself back down.

Lunges are also a great bodyweight exercise for beginners. Begin in a standing position with your feet together. Step one foot forward while bending both knees, keeping your front knee over the ankle. Make sure to keep your torso upright and push through the heel of your front foot to stand back up.

Yoga

Yoga is a great form of low-impact exercise and can be done almost anywhere. It’s also a great way to build strength, flexibility, and balance. There are a variety of different types of yoga, but all of them offer a similar level of physical and mental benefits.

The poses in yoga can range from basic poses for a beginner to complex poses that require more strength and balance. However, to ensure you’re doing the poses correctly, you may want to find an experienced yoga instructor who can show you how to do each pose. It’s important to remember to take your time and to only push yourself as far as your body allows.

Additionally, yoga also emphasizes proper breathing techniques. Breathing in through the nose and out through the mouth helps relax the body and bring oxygen into the system. 

Lunges

These exercises target the quads, glutes, hamstrings, calves, and core muscles and can help improve your posture and balance. 

To perform a lunge, start by standing with your feet hip-width apart. Step forward with one foot, bending your knee at a 90-degree angle and lowering your hips until your back knee is close to the ground. Push off your front foot to return to the starting position. Keep your chest lifted and your core engaged throughout the movement. 

As a beginner, you can aim to do 10-15 reps on each leg and gradually increase the reps as your strength increases or as you see fit. You can also make lunges more challenging by adding weights or trying different variations like walking or reverse lunges. 

Push-ups

Push-ups are a great exercise for beginners because they don’t require any special equipment and are easy to learn. They work the entire body, with particular emphasis on your chest, arms, and core muscles. To do a push-up, start on the ground with your hands shoulder-width apart and your feet slightly wider than shoulder width. Lower your body towards the floor then press back up to the starting position. It’s important to keep your core engaged and your back straight throughout the exercise.

If you’re just starting out with push-ups, you can modify the exercise by doing knee push-ups instead. This would be the same starting position but with your knee bent on the ground rather than extending your legs. As you get more used to them, you can gradually increase the number of push-ups you do or move on to doing them with your legs extended out. 

Planks

One of the best exercises for any fitness level is the plank, as it can work out multiple muscle groups. This exercise involves holding a position on your hands and toes for an extended period of time, typically 30 seconds or more. Planks can be in a traditional push-up position or can be modified on your hands and knees. 

When doing a plank, it’s important to make sure you’re engaging your core and glutes to avoid straining your lower back. Keep your shoulders down and away from your ears, and avoid letting your hips sag. As you become more comfortable with planks, you can add additional variations or increase the time you hold each plank.

HIIT 

If you feel like challenging yourself as a beginner, consider adding a HIIT exercise to your routine. High-intensity interval training (HIIT) is a form of exercise that is designed to be short and intense. During each HIIT workout, you perform a combination of aerobic and strength-training exercises, usually in 10-15 rounds of 30 seconds, followed by 15-30 seconds of active rest or recovery.

Benefits of HIIT workouts for beginners include improved endurance and muscle strength. It is important to use proper form while doing HIIT exercises in order to prevent injury. 

Start Your Fitness Journey at Chuze

Physical activity is an essential part of a healthy lifestyle, and if you’re just starting out, it can be a fun journey. While it can feel overwhelming to navigate through the sea of exercises, you don’t have to do it alone. 

Join our community at Chuze Fitness to help you get started. Whether your goal is to lose weight, build muscle, improve strength, or simply stay active, you can join a fitness class or find a personal trainer to get you on your way to accomplishing your fitness goals. 

Source:

Primary Care Companion to the Journal of Clinical Psychiatry. The Benefits of Exercise for the Clinically Depressed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ 

Sleep Medicine. Effects of moderate aerobic exercise training on chronic primary insomnia. https://pubmed.ncbi.nlm.nih.gov/22019457/ 

CNET. The Best Workouts Every Beginner Should Be Doing. https://www.cnet.com/health/fitness/best-beginner-workouts/ 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

The post Workouts for Beginners appeared first on Chuze Fitness.

from Blog | Chuze Fitness https://ift.tt/BVDuafM

Welcome!

This is Allen Curreri’s blog, where you can keep up with his insights on the healthcare industry and on clinical decision-making. Visit again soon for more posts.

First blog post

This is your very first post. Click the Edit link to modify or delete it, or start a new post. If you like, use this post to tell readers why you started this blog and what you plan to do with it.