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

1、英语运动初学者指南 The Ultimate Beginners Guides to ExerciseWhether youve never worked out a day in your life and are looking to start exercisingor youre in a fitness rut and want to try something new, were here to help you embrace being a beginner and findthe best type of workout for you.Working out does NO

2、T have to be dreadful, so if youre slogging away on the treadmill thinking you want to fling yourself off it, were here to give you permission to findan entirely different way of moving your body that feels fun and empowering to you.If youve been too intimidated to try a spin class or confused by wh

3、at the deal with HIIT (High Intensity Interval Training) is, were here to help clear up the myths, give you simple tips to get started, and remind you that yes, you can tackle whatever new workout you want. Click on any of the links below to jump tothe beginners guidethat youre most interested in.Be

4、ginners Guides: Strength Training Running Pilates Swimming HIIT Stand-Up Paddleboarding TRX CrossFit Spin Class BarrePick a few, start with baby steps and dive in. There is no time like the presentforge ahead and give something active a try.And, by the way, lets cut to the chase. None of us are moti

5、vated to do what we consider to be a waste of time. Every so often, its good to remind yourself of the benefits of exercise so your commitment to exercise doesnt wane. Heres our list of just some of the top benefits of regular exercise.The Beginners Guide To Strength TrainingStrength training builds

6、 muscle, improves posture, strengthens bone density, and increases confidence and quality of life. Not only does your ability to perform every day activities (taking the stairs, cooking, cleaning, gardening, etc.) become easier but you start to feel stronger and more confident in your capability to

7、tackle things that may have seem intimidating to you before (skiing down a mountain, presenting in front of your supervisor, etc.). Do you have no idea where to begin and you need help on getting started with strength training? Look no further, our Beginners Guide to Strength Training will help you

8、build muscle so you can have a stronger and more confident body!Who Is Strength Training For?Strength training is for anyone who is looking tooptimize his or her health and gain strength.Anyone of a certain age, gender, demographic can start today to reap the benefits! If youve had previousinjury, a

9、re currentlyexperiencinganinjury, or have had past health issues, then you should consult a physician first to begin any exercise program.When Should I Strength Train?If you are new to strength training, try 1-2 workouts per week. If you are accustomed to working out, you may try 3-5 times per week

10、(making sure to allow proper rest time depending on which muscle groups you work).Related:The Beginners Guide To Becoming A RunnerCan Strength Training Help With Aging?Strength training canreduce the risk of degenerative diseasesand the overall quality of life. As we age, our strength levels andmeta

11、bolism both decrease. Thats why its so important to stress your body through exercise so it can grow stronger. Plus, the more muscle you gain, the more calories you burn at rest!Inaddition, strength training builds bone mass and as we age, this is a biggie. MiriamNelson, author of Strong Women Stay

12、Young, says,“Most people dont realize that osteoporosis and thinning bones are preventable. And, the good news is that no matter what the condition of your bones, there are things you can do to make them stronger and help reverse the condition.” One of which is strength training.“Our research shows

13、that a program of strength training not only improves bone density but reduces falls, improves arthritis symptoms, and increases flexibility and strength.” Nomatter your strength levels or age, its never too late to start strength training and improve your life today.Will Strength Training Make Me B

14、ulky?Unfortunately, there is a common myth that strength training will make you “bulky.” Thisconnotation that strength training makes you bulky is deceiving, especially for women, because hormones in the body play a huge key role on muscle production.First, lets discuss the hormone testosterone. It

15、is a steroid-mimicking hormone found in both women and men that aids in the production of gaining muscle mass.Since men produce larger amounts, they tend to gain more muscle (aka “bulk up”)when lifting weight than women.This myth has made lifting weights a turn off for some, but in truth, lifting he

16、lps with weight maintenance,breaking through fat-loss plateaus, increasing strength, and reducing risk of disease, and common injuries.How Does Strength Training Work?When you stress your muscles during a strength training workout, your muscles micro-tear and therefore, need to remodel themselves. T

17、his process lasts for 72 hours following a challenging strength training session. This is why we dont recommend strength training on back-to-back days unless you work different body parts on consecutive days of the week. It is during the rest time that your muscles repair themselves and grow stronge

18、r.Strength Training VocabularyRepetitions:The number of a certain exercise you preform within a given set.Set:The rounds you perform of those repetitions for each exercise. For example, 3 x 12 squats would mean you perform 3 sets of 12 squats.Load:The amount of demand placed on the body during exerc

19、ise, whether that be from externally added weight or bodyweight.Rest Interval:The amount of rest taken place between each set. The heavier the load, the more rest is needed.Intensity:The effort performed during each exercise. Intensity can be measured by increases in heart rate, a percentage based o

20、ff a one repetition maximum,orthe ability to talk during exercise. The higher intensity you work at, the less likely you are able to talk comfortably.Types of Strength Training EquipmentThink of strength training equipment as a playground, there is a ton of equipment that you can play with until you

21、ve found your match! Everything from dumbbells, kettle bells,suspension trainers, resistance bands, barbells, machines,stability balls, and sand bags can be used! And if you dont have equipment, your own bodyweight is extremely effective and fun for a strength training!Related:The Best Home Gym Equi

22、pment Under $40Safety Tips For Strength Training Always warm-up your body before any type of workout, especially strength training. Your body needs to get blood flowing to the working muscles gradually so that when you begin your actual workout, your body can produce the most force possible to compl

23、ete each exercise. You may start a warm-up on a piece of cardio equipment for five minutes then perform another 2-5 minutes of dynamic movement likewalking lunges,bodyweight squats,high knees, andbutt kicks. Start with a weight or your bodyweight in which you can perform 8-12 repetitions, making sur

24、e the last 1-2 reps are tough to complete but dont compensate your form. Some examples of compensating form is over-arching of the low back, chin tucked in, and chest collapsing in instead of facing up right. Complete 2-4 sets x 8-12 repetitions of each exercise dependent upon your current fitness l

25、evel. You will most likely need to either start with your bodyweight or light weight so you can master proper form before increasing weight. A general rule of thumb is to increase the weight by 5 percent once you find you can do 10-12 reps with little effort and maintaining proper form. Move through

26、 each movement with a controlled range of motion. Focus on the main muscles you are working rather than just mindlessly moving through the movement. Allow time for a cool down by gradually decreasing your heart rate. We suggest stretching andfoam rolling.Where Can I Find Strength Training Workouts?W

27、e have a wholestrength training exercise libraryfor you! Plus, you can do one of ourGHU workoutsfor free. Do you get started, click on any of three favorite strength training workouts below to get the how-to!Quick Pilates Workout For BeginnersPilates is a method of exercise designed tostrengthen the

28、 coreby using gentle but powerfulcontrolledmovements. In the early 1900s, Joseph Pilates began to design his technique which concentrates on proper breathing and correct spinal and pelvic alignment. Today,Pilatescontinues to grow in popularity because these methodical exercisesstrengthen your core m

29、uscles including your abdominals, back, and hips. Pilates has had ample publicity over the last decade as being the secret to beautiful strong bodies for professional athletes and celebrities, but Pilates is for everyone! If you have a weak core or suffer fromback pain, Pilates exercises can increas

30、e your strength and mobility in a short period of time.Benefits of PilatesEven if youre just getting started with exercise you can stillbenefit from his method which strengthens the coreand back, flattens the tummy, and balances the bodys strength and flexibility. Pilates targets your transverse abd

31、ominals, these muscles wrap around like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sit, stand and walk every day.Pilates gives you strong abs, but it also strengthensyour d

32、eep postural muscles that support alignment and encourage you to stay strong, long andwalkingtall. So enough about all of thebenefits Pilates can bring, lets get moving!Quick Pilates Workout For BeginnersThis workout will provide you with a series of Pilates-based exercises all of which are performed in a seated or lying-back position. This makes it especially effective for those needing low-impact and gentle exercise. This workout is best performed wit