So, you have decided to put your figure in order, strengthen your muscles and lead a healthy lifestyle – in a word, exercise regularly. However, you don’t know where to start. Our experts have selected the most effective and safest types of physical activity for those who have not (or never) looked at the gym for a long time.
Today, fitness clubs offer a variety of workouts for every taste and for every fitness level. Yoga, dancing, running, outdoor training… the list is endless. However, not all types of physical activity are suitable for beginners.
1. Pilates
«Joseph Pilates workout It has a complex effect on the muscles of the whole body, – explains Alena Gribanova, an expert in the direction of group programs of the federal network of fitness clubs X-Fit. – Pilates is also called movement therapy, because this system teaches you to control the body, allows you to make it flexible, strong and healthy.
It’s the perfect workout to feel the work of all muscles and learn how to control them. Since all exercises are performed in the prone position, there is no axial load on the joints and spine, which makes the training safe for people of any fitness level.
Be sure to try Pilates on the Allegro reformer. This is a special design with an unstable surface and springs, which allows you to train both deep muscles (stabilizer muscles) and larger muscles. This skill is useful both in everyday life and in various sports.
2. Cycling
Cycling workouts that simulate riding a racing bike, now at the peak of popularity in the US and Europe. For beginners, they give a boost of energy and a positive attitude. This is important so that the person wants to come to the training again and can develop a good habit. Classes are held to incendiary music with coaches called BJs, that is, bicycle jockey (because they skillfully combine the tasks of a coach and a DJ).
“Every workout is a race, a challenge to yourself and a real bike party,— says Stanislav Dimov, coach of the cycle Bike Point studio from the Pro Trainer team. — Psychologically, such cardio is much easier to tolerate, and a person leaves the class with a smile.
Pilates is called movement therapy, because this system teaches you to control the body.
In addition, Cycle has a lot of interesting formats: functional bike — a workout suitable for any fitness level; fit bike — cycling with “mountain stages” aimed at developing cardio endurance; warm up — morning workout, which helps to recharge your batteries for the whole day; disco — training to trendy music with a disco ball and light music; cinema bike — training for cinephiles (you can pedal while watching an interesting movie).
Cycle training is for everyone it is important to know your exact heart rate zones and monitor this moment, and the trainer will select the appropriate format, intensity and load level. If a person has never played sports before, then it is necessary to start with a coach. First, that he put the technique of doing the exercises. Secondly, to monitor the implementation of the schedule. Thirdly, to motivate.
3. Nordic Walking
«I always recommend starting with Nordic Walking. First of all, this is a general physical activity and strengthening of the heart muscle, – says Andrey Paliy, trainer at the Pro Trainer personal training studio. – In addition, Nordic Walking strengthens the muscles of the arms, back and legs. With a certain technique, you can work out the buttocks, with another – include the hips. Classes are held outdoors, so for beginners this is an ideal option for effective and moderate activity.
Training for beginners should not be difficult, they can be compared with physical education
From the outside, training may seem easy, but this is a delusion. Nordic Walking works almost every muscle and can do everything from building a healthy habit to losing weight or getting ready for a competition. Training for beginners should not be difficult, they can be compared with physical education. In percentage terms, the lesson will look like this: 30% for cardio, 30% for GPP (general physical training exercises), and 40% for stretching. Two or three times a week is enough.
4. Group Workouts Intro
A good option for someone who bought a subscription to a fitness club for the first time in their life, special types of training in groups for the initial level. They are often referred to as Intros on the schedule. “In this way, you can try out different directions and without hesitation learn how to properly perform exercises using the example of other people,” says Ruslan Panov, an expert in the direction of group programs of the X-Fit federal network of fitness clubs. “There is a good training load in such classes and, most importantly, the setting of the technique necessary for independent training.”
In any case, the coach should be warned that you have never exercised before. Then he will talk about safety measures, teach basic exercises and give recommendations on nutrition.
5. Race walking and swimming
“You need to start your “sports life” with low-intensity training and increase it gradually, no faster than 10% per week. It is necessary to choose the type of physical activity taking into account the state of health, – advises Yuri Glazkov, orthopedist-traumatologist, PhD, director of Dr. Glazkov’s clinic. You don’t need to run a marathon if you have coronary heart disease. Do not jump rope if your knee hurts. And of course, the risk of injury during boxing or football is higher than during training in race walking or swimming.
At the first lesson, you should warn the trainer that you have never trained before.
Try to practice different sports. When performing the same exercises, not only the muscles get tired, but also the joints, which is fraught with damage to the articular-ligamentous apparatus. It can be difficult for beginners to listen to their own feelings and recognize the injury in time. If you hear a crunch or feel pain, try to apply ice as soon as possible and provide rest to the injured area.
And do not delay in contacting a doctor to avoid complications. For example, a common injury such as a torn meniscus can be easily treated with a few punctures with arthroscopic surgery, while an untreated injury can lead to arthrosis.”