Each person’s results from sports are different. The age, weight, gender, genetic structure, weaknesses or diseases of the individuals are the reasons for these differences. In addition, the purpose of starting sports may also differ. Goals may include losing weight, looking fit, bodybuilding or simply having a healthy body. Therefore, it may be necessary to create different exercise programs for each person. For this reason, you should first determine your expectations and create a work program accordingly. In addition, starting sports regularly with fitness programs created with the support of experts will give you healthy results.
How to make a fitness starter program?
You can get effective results quickly with a well-designed program that suits you. The best fitness program is the one created for you. For this, you need to get support from sports trainers or experts such as a sports coach. You can ask these experts to create the most suitable program for you by explaining your expectations and your physical condition. If you have not done sports before, the aim may be to prepare the body for sports and to give flexibility to the body. It is possible to gain this habit to the body with simpler exercises. At the first stage, it is recommended to adapt yourself to sports instead of being ambitious and making quick decisions. This way you can avoid injuries and other health problems.
In case you have a health problem in your past history, it is recommended that you consult a doctor before starting the program. If you do not have a health problem, it is recommended to apply the created program 3 4 days a week. In this process, resting is as important as exercising the muscles. Muscles also develop during the resting phase after exercise. That’s why the mentioned 3-4 days of training should not be in a row, there should be rest days between them. Fitness programs for bodybuilding alone may not give effective results. Other factors that you need to pay attention to to support the sport are as follows:
- Regular sleep so that the body can rest
- Adequate water consumption as doing sports will make you lose water
- Regular and disciplined program and nutrition
- Nutrition for calorie needs
- If you want to lose weight, calorie intake should be less than expended.
- If you want to gain weight, calorie intake is more than expended
- Maintaining motivation to do sports continuously
As long as these factors are taken into consideration, doing sports at home or in the gym will not make a big difference. If you do not want to go to the salon or cannot find enough time, it is possible to create alternative programs for the home.
How to do fitness at home?
Even at the beginner level, working with the body’s own weight can give effective results over time. Although it is common today to use various sports equipment, some exercises are still done with body weight. No equipment is needed for most of the cardio exercises. However, diversifying exercise programs can facilitate your muscle development and prevent the exercises from being boring. First of all, bodybuilding exercises that can be done without using additional equipment can be listed as follows:
- squat
- Exam
- lunges
- Mountain climbing
- shuttle/half shuttle
- Superman
- plank
- hip bridge
You can usually do 2 or 3 sets of these exercises initially. You can use it to create a program that works different muscles by choosing the movements that suit you. Each set can contain 8-10 reps depending on your performance. If there are movements that force you, you can reduce the number of repetitions. It is recommended to rest for 45-60 seconds between each set. You can rest for 1-3 minutes while doing a different movement. Apart from this, you should do warm-up and stretching movements before starting the exercises. In addition to the exercises mentioned above, the fitness program can be diversified with additional equipment to tighten. These equipment can be listed as follows:
- You can work the back muscles with the pull-ups fixed to the door.
- With the dumbbell set, you can do exercises at the beginning and after. If you prefer adjustable weight sets, they can also be useful in advanced stages.
- Thanks to the bench bench, it is possible to do many chest and arm exercises.
- With resistance bands, you can make exercises diverse.
It is recommended to buy a gym mat to exercise at home in a safe environment without the risk of injury. In addition, this mat also reduces noise in the working environment. In addition, it is necessary to ventilate the sports environment. During exercise, the body needs more oxygen.
What should be considered for the fitness nutrition program?
Good and regular nutrition is one of the most important prerequisites for the exercises to be more effective during the sports period. Protein is of great importance to increase muscle mass. Consuming products such as milk, eggs and meat with high protein before and after sports approximately 1.5-2 hours before gives more effective results. In addition, not skipping meals is often recommended by experts for a healthy diet.
Your body gets tired unnecessarily while digesting foods that contain high levels of sugar, carbonated drinks and ready-to-eat foods. If you want to see the effect of sports, you should stay away from such foods. While avoiding excessive sugary foods, the use of carbohydrates and sugar should be taken into the body in a measured amount as it is necessary for the body. Grain products such as rice, oats and bulgur can be used for healthy carbohydrate consumption.
It is strongly recommended that you get support from dietitians who are experts in their field in order to reach the weight you want. The important thing here is to clearly define the goal you want to achieve. In addition, you can create personal nutrition programs for adequate and appropriate nutrition for your sport. Eating by calculating calories will also increase the efficiency you will get from sports. However, it should not be obsessed when calculating calories.
Burning fat is essential for muscles to develop and become visible. Sufficient water consumption is required to accelerate fat burning. Consuming foods rich in vitamin C in your diet program supports fat burning. Nutrition should be completed half an hour before the start of sports. It is healthy to eat a carbohydrate-heavy diet before exercise. For post-exercise, it is recommended to take a protein-based diet and the necessary minerals for the body.