英语运动初学者指南 The Ultimate Beginners Guides to Exercise.docx

英语运动初学者指南 The Ultimate Beginners Guides to Exercise.docx

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英语运动初学者指南TheUltimateBeginnersGuidestoExercise

Whetheryou’veneverworkedoutadayinyourlifeandarelookingtostartexercising oryou’reinafitnessrutandwanttotrysomethingnew,we’reheretohelpyouembracebeingabeginnerandfind thebesttypeofworkoutforyou. WorkingoutdoesNOThavetobedreadful,soifyou’resloggingawayonthetreadmillthinkingyouwanttoflingyourselfoffit,we’reheretogiveyoupermissiontofind anentirelydifferentwayofmovingyourbodythatfeelsfunandempoweringtoyou.

Ifyou’vebeentoointimidatedtotryaspinclassorconfusedbywhatthedealwithHIIT（HighIntensityIntervalTraining）is,we’reheretohelpclearupthemyths,giveyousimpletipstogetstarted,andremindyouthatyes,youcantacklewhatevernewworkoutyouwant.Clickonanyofthelinksbelowtojumpto thebeginner’sguide thatyou’remostinterestedin.

Beginner’sGuides:

∙StrengthTraining

∙Running

∙Pilates

∙Swimming

∙HIIT

∙Stand-UpPaddleboarding

∙TRX

∙CrossFit

∙SpinClass

∙Barre

Pickafew,startwithbabystepsanddivein. Thereisnotimelikethepresent—forgeaheadandgivesomethingactiveatry.

And,bytheway,let’scuttothechase.Noneofusaremotivatedtodowhatweconsidertobeawasteoftime.Everysooften,it’sgoodtoremindyourselfofthebenefitsofexercisesoyourcommitmenttoexercisedoesn’twane.Here’sourlistofjustsomeofthetopbenefitsofregularexercise.

TheBeginner’sGuideToStrengthTraining

Strengthtrainingbuildsmuscle,improvesposture,strengthensbonedensity,andincreasesconfidenceandqualityoflife.Notonlydoesyourabilitytoperformeverydayactivities（takingthestairs,cooking,cleaning,gardening,etc.）becomeeasierbutyoustarttofeelstrongerandmoreconfidentinyourcapabilitytotacklethingsthatmayhaveseemintimidatingtoyoubefore（skiingdownamountain,presentinginfrontofyoursupervisor,etc.）.Doyouhavenoideawheretobeginandyouneedhelpongettingstartedwithstrengthtraining?

Looknofurther,ourBeginner’sGuidetoStrengthTrainingwillhelpyoubuildmusclesoyoucanhaveastrongerandmoreconfidentbody!

WhoIsStrengthTrainingFor?

Strengthtrainingisforanyonewhoislookingto optimizehisorherhealthandgainstrength. Anyoneofacertainage,gender,demographiccanstarttodaytoreapthebenefits!

Ifyou’vehadprevious injury,arecurrently experiencing an injury,orhavehadpasthealthissues,thenyoushouldconsultaphysicianfirsttobeginanyexerciseprogram. 

WhenShouldIStrengthTrain?

Ifyouarenewtostrengthtraining,try1-2workoutsperweek.Ifyouareaccustomedtoworkingout,youmaytry3-5timesperweek（makingsuretoallowproperresttimedependingonwhichmusclegroupsyouwork）.

Related:

 TheBeginner’sGuideToBecomingARunner

CanStrengthTrainingHelpWithAging?

Strengthtrainingcan reducetheriskofdegenerativediseases andtheoverallqualityoflife.Asweage,ourstrengthlevelsand metabolismbothdecrease.That’swhyit’ssoimportanttostressyourbodythroughexercisesoitcangrowstronger.Plus,themoremuscleyougain,themorecaloriesyouburnatrest!

 In addition,strengthtrainingbuildsbonemassandasweage,thisisabiggie.Miriam Nelson,authorofStrongWomenStayYoung,says, “Mostpeopledon’trealizethatosteoporosisandthinningbonesarepreventable.And,thegoodnewsisthatnomatterwhattheconditionofyourbones,therearethingsyoucandotomakethemstrongerandhelpreversethecondition.” Oneofwhichisstrengthtraining.“Ourresearchshowsthataprogramofstrengthtrainingnotonlyimprovesbonedensitybutreducesfalls,improvesarthritissymptoms,andincreasesflexibilityandstrength.”No matteryourstrengthlevelsorage,it’snevertoolatetostartstrengthtrainingandimproveyourlifetoday.

WillStrengthTrainingMakeMeBulky?

Unfortunately,thereisacommonmyththatstrengthtrainingwillmakeyou“bulky.”This connotationthatstrengthtrainingmakesyoubulkyisdeceiving,especiallyforwomen,becausehormonesinthebodyplayahugekeyroleonmuscleproduction. First,let’sdiscussthehormonetestosterone.Itisasteroid-mimickinghormonefoundinbothwomenandmenthataidsintheproductionofgainingmusclemass. Sincemenproducelargeramounts,theytendtogainmoremuscle（aka“bulkup”） whenliftingweightthanwomen. Thismythhasmadeliftingweightsaturnoffforsome,butintruth,liftinghelpswithweightmaintenance, breakingthroughfat-lossplateaus,increasingstrength,andreducingriskofdisease,andcommoninjuries.

HowDoesStrengthTrainingWork?

Whenyoustressyourmusclesduringastrengthtrainingworkout,yourmusclesmicro-tearandtherefore,needtoremodelthemselves.Thisprocesslastsfor72hoursfollowingachallengingstrengthtrainingsession.Thisiswhywedon’trecommendstrengthtrainingonback-to-backdaysunlessyouworkdifferentbodypartsonconsecutivedaysoftheweek.Itisduringtheresttimethatyourmusclesrepairthemselvesandgrowstronger.

StrengthTrainingVocabulary

Repetitions:

 Thenumberofacertainexerciseyoupreformwithinagivenset.

Set:

 Theroundsyouperformofthoserepetitionsforeachexercise.Forexample,3x12squatswouldmeanyouperform3setsof12squats.

Load:

 Theamountofdemandplacedonthebodyduringexercise,whetherthatbefromexternallyaddedweightorbodyweight.

RestInterval:

 Theamountofresttakenplacebetweeneachset.Theheaviertheload,themorerestisneeded.

Intensity:

 Theeffortperformedduringeachexercise.Intensitycanbemeasuredbyincreasesinheartrate,apercentagebasedoffaonerepetitionmaximum, or theabilitytotalkduringexercise.Thehigherintensityyouworkat,thelesslikelyyouareabletotalkcomfortably.

TypesofStrengthTrainingEquipment

Thinkofstrengthtrainingequipmentasaplayground,thereisatonofequipmentthatyoucanplaywithuntilyou’vefoundyourmatch!

Everythingfromdumbbells,kettlebells, suspensiontrainers,resistancebands,barbells,machines, stabilityballs,andsandbagscanbeused!

Andifyoudon’thaveequipment,yourownbodyweightisextremelyeffectiveandfunforastrengthtraining!

Related:

 TheBestHomeGymEquipmentUnder$40

SafetyTipsForStrengthTraining

∙Alwayswarm-upyourbodybeforeanytypeofworkout,especiallystrengthtraining.Yourbodyneedstogetbloodflowingtotheworkingmusclesgraduallysothatwhenyoubeginyouractualworkout,yourbodycanproducethemostforcepossibletocompleteeachexercise.Youmaystartawarm-uponapieceofcardioequipmentforfiveminutesthenperformanother2-5minutesofdynamicmovementlike walkinglunges,bodyweightsquats, highknees,and buttkicks.

∙Startwithaweightoryourbodyweightinwhichyoucanperform8-12repetitions,makingsurethelast1-2repsaretoughtocompletebutdon’tcompensateyourform.Someexamplesofcompensatingformisover-archingofthelowback,chintuckedin,andchestcollapsingininsteadoffacingupright.Complete2-4setsx8-12repetitionsofeachexercisedependentuponyourcurrentfitnesslevel.

∙Youwillmostlikelyneedtoeitherstartwithyourbodyweightorlightweightsoyoucanmasterproperformbeforeincreasingweight.Ageneralruleofthumbistoincreasetheweightby5percentonceyoufindyoucando10-12repswithlittleeffortandmaintainingproperform.

∙Movethrougheachmovementwithacontrolledrangeofmotion.Focusonthemainmusclesyouareworkingratherthanjustmindlesslymovingthroughthemovement.

∙Allowtimeforacooldownbygraduallydecreasingyourheartrate.Wesuggeststretchingand foamrolling.

WhereCanIFindStrengthTrainingWorkouts?

Wehaveawhole strengthtrainingexerciselibrary foryou!

Plus,youcandooneofour GHUworkouts forfree.Doyougetstarted,clickonanyofthreefavoritestrengthtrainingworkoutsbelowtogetthehow-to!

QuickPilatesWorkoutForBeginners

Pilatesisamethodofexercisedesignedto strengthenthecore byusinggentlebutpowerful controlledmovements.Intheearly1900s,JosephPilatesbegantodesignhistechniquewhichconcentratesonproperbreathingandcorrectspinalandpelvicalignment.Today, Pilates continuestogrowinpopularitybecausethesemethodicalexercises strengthenyourcoremusclesincludingyourabdominals,back,andhips.Pilateshashadamplepublicityoverthelastdecadeasbeingthesecrettobeautifulstrongbodiesforprofessionalathletesandcelebrities,butPilatesisforeveryone!

Ifyouhaveaweakcoreorsufferfrom backpain,Pilatesexercisescanincreaseyourstrengthandmobilityinashortperiodoftime. 

BenefitsofPilates

Evenifyou’rejustgettingstartedwithexerciseyoucanstill benefitfromhismethodwhichstrengthensthecoreandback,flattensthetummy,andbalancesthebody’sstrengthandflexibility.Pilatestargetsyourtransverseabdominals,thesemuscleswraparoundlikeabeltinfrontofyourhipbonesandaroundthesmallofyourback.Thinkofthesemuscleslikeyourowninternalcorsetthatholdsinyourinternalorgansandhelpsyousit,standandwalkeveryday. Pilatesgivesyoustrongabs,butitalsostrengthens yourdeepposturalmusclesthatsupportalignmentandencourageyoutostaystrong,longand walking tall.Soenoughaboutallofthe benefitsPilatescanbring,let’sgetmoving!

QuickPilatesWorkoutForBeginners

ThisworkoutwillprovideyouwithaseriesofPilates-basedexercisesallofwhichareperformedinaseatedorlying-backposition.Thismakesitespeciallyeffectiveforthoseneedinglow-impactandgentleexercise.Thisworkoutisbestperformedwit