07 Jan Fitness 101
Exercise for Beginners
If you’re like a lot of people, you probably resolved to get fit this year; good for you! However, if you’re a stranger to working out, getting started can be quite intimidating, especially if you haven’t one clue what to do in or out of the gym. Have no fear, Pinnacle Fitness Club is here! Let us take you through a little Fitness 101.
What Does it Mean?!
There are a lot of fitness terminologies and before you know what to do, you should probably know what it all means, that way you can set an appropriate exercise regime for yourself. WebMd defines the following common fitness terminologies:
- Warm up. This is the act of preparing your body for exercise, like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. At the end of your warm-up, it’s a good idea to do a little light stretching. Contrary to popular belief, however, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.
- Cooldown. This is what you do to cool your body down after the more intense part of your workout. Stretching is often part of a cooldown.
- Aerobic/cardiovascular activity. These are exercises that temporarily speed up your breathing and heart rate like running, cycling, walking, swimming, and dancing.
- Maximum Heart Rate. This is an estimate of a person’s maximum age-related heart rate. It can be calculated by subtracting the person’s age from 220.
- Flexibility training or stretching. If you’re looking to enhance the range of motion of your joints, this is the workout for you.
- Strength, weight, or resistance training. This type of exercise is aimed at improving the strength and function of muscles using specific exercises to strengthen each muscle group. Weight lifting and exercising with resistance bands are examples of resistance training activities.
- Set. Usually used in discussing strength training exercises, “set” refers to repeating the same exercise a certain number of times.
- Repetition or “rep.” This refers to the number of times you perform an exercise during a set.
- HIIT. Otherwise known as High Intensity Interval Training, this is a workout in which low to moderate intensity intervals are alternated with high intensity levels. The goal here is to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
- Circuit Training. This gets your heart rate up and strengthens your muscles at the same time by quickly moving through 8-10 exercise stations to work different muscle groups with little to no rest in between.
Your exercise options are limitless, really. The first step is to evaluate how physically fit you are in order to pick a workout routine that fits within the realm of your physical activity sphere. After all, you need to be fit enough to perform your chosen physical activity. Always consult with a physician before starting a new fitness regiment. Make sure your goals are clear, realistic and concise. Start slow and work your way up to more aggressive workouts. Most beginners make the mistake of hitting it too hard and inevitably give up from being tired, sore or injured. To learn how to do certain exercises, consider hiring a personal trainer. And remember, not all exercise has to be done at the gym. Check out this workout video from one of our very own personal trainers, Allie Dunston, on a workout routine you can do anywhere!
If you have any questions or want to speak to a trained professional or personal trainer about starting your own, personal, fit life journey give us a call! Don’t forget that if you sign up in January or February you’ll pay only a $25 sign up fee with no payments until March.