Regular workouts or any form of physical activity should ideally be followed by everyone on a weekly basis, regardless of weight, size or BMI. Workouts are an absolute necessity for all body types.
A workout regimen can become fun when one is up for a challenge. Usually for people, the motivating factor comes when they challenge themselves with a difficult goal or participate in different fitness challenges. The idea is to get in shape, and lead a healthier lifestyle overall.
A common roadblock for those starting their fitness journey is lack of awareness. How do they time their workout? What do they need to include in an ideal workout plan? How much does their body type impact the workout they choose? The first step here is to always and mandatorily consult a fitness coach as you cannot take chances with your body when it comes to physical exercises that are new to you. It is also advised to check with your general physician if you are fit enough to indulge in rigorous training.
The body’s muscles, ligaments, tissues, blood and bones are impacted through various forms of exercise. It's essential to understand that a single form of exercise cannot help one fully achieve their fitness goals. If we stick to a one-dimensional diet - only fruits or only vegetables - our bodies be deprived of other essential minerals and nutrients. One needs a variety of various nutrients. Similarly, it's great to engage in a mix of physical activities during the course of the week. This will help deliver maximum results.
A well-balanced workout plan in most cases includes strength training, cardio and flexibility training in each workout session. Ignoring even one of these components can lead to the risk of injury.
Let us understand how each of these pillars helps the body:
1. Strength Training: Strength training is always advised as essential by fitness experts when it comes to weight goals. The training focuses on muscle building which is necessary. It also improves overall bone density. It's a misconception that strength training is just about lifting weights. In fact, it also includes bodyweight exercises and resistance band workouts.
The benefits of strength training are:
- increased metabolic rate
- toned muscles and increased muscle strength
- increased bone density and reduced risk of osteoporosis
2. Cardiovascular Workouts: For improved lung capacity and overall heart health it's important to include activities that increase the heart rate. –These could include jogging, running or swimming.
The benefits are:
- Good heart health in the long run
- Improved lung function
- Weight management
- Enhanced energy levels and mood
3. Flexibility Training: This enhances mobility in the body and reduces the chances of injuries during and after workouts. Stretching and yoga help the joints to remain mobile and smoothly functional pre and post workout. Stiffness is a common problem among those who work out sparingly, and flexibility training helps in reducing it to a very large extent.
The benefits are:
- Reduced muscle tension and soreness
- Reduced risk of injuries
- Improved physical balance and overall posture
Here are some effective workout tips that can be performed by beginners under the supervision of a trained and certified fitness coach:
1. Strength Training - Include workouts like push ups, lunges (with or without weights) and squats. Gradually, once your body is accustomed to all of these, you are ready to try out some light weights or resistance bands to build resistance and burn more calories. Your coach should always be around to guide you on correct posture and form, as strength training can cause accidents or injuries if you’re not fully focussed.
2. Cardiovascular Training - Cycling, jogging or dancing are great forms of cardio exercises. It’s also good to include high-intensity interval training (HIIT) for a more efficient cardio workout.
3. Flexibility Exercises: Dynamic stretches must include a warm-up routine. Always focus on areas like the calves, back, neck and shoulders. Yoga stretches must be performed at least for 10-15 minutes.