There are many options for doing sports. There are many different sports options available, such as running, swimming, yoga, cycling, pilates and weight lifting. When choosing, it is important to choose the one that suits the person’s preferences, body type and lifestyle. There is no age limit for doing sports. Children, adults and the elderly can play sports. Regular exercise is important to maintain bone density, especially in elderly individuals. Exercising is one of the keys to a quality life. Exercising regularly is important for maintaining a healthy life. When playing sports, it’s also important to use the right techniques and slowly increase your exercise routine to avoid injuries.
What moves should beginners do?
Choosing the right exercise for beginners is very important. When starting physical activity, it is important to choose the right movements to gradually accustom your body and strengthen your muscles. Some recommended moves for beginners:
- Although walking is a low-intensity exercise, it burns calories and helps you transition slowly to running.
- Indoor or outdoor exercise, cycling contributes to heart health and works your lower body muscles.
- Squat is an exercise that works your leg muscles and tightens your hips. It is important to do it in the correct form.
- Planks not only strengthen your abs and core, but also work your shoulder and back muscles.
- Dumbbell curl not only works your arm muscles, but also improves your hand-eye coordination.
Especially those who are new to sports should start their exercise programs slowly and increase the intensity and difficulty levels over time. It is also important to consult a doctor before exercising if there are any health problems or symptoms occur.
What advice do you have for fitness beginners?
Fitness is a type of exercise that many people want to live a healthy life and have a fit body. But starting fitness routines for beginners can be intimidating at times. Here is some advice for fitness beginners:
- Set your goals: Decide for what purposes you want to exercise. This will give you a clearer vision and increase your motivation.
- Start slow: Gradually increase your workouts instead of straining your body. Focus on lighter and easier movements at first.
- Learn the correct form: Learning the right form for each exercise reduces your risk of injury and provides more benefits from the movements.
- Establish a good warm-up and cool-down routine: Stretch slowly before and after exercise. This will reduce the risk of injury to your muscles.
- Change your routine: Doing the same exercises all the time can be boring. You can stay motivated by changing your routine.
- Pay attention to your diet: Eating healthy while doing sports provides the energy your body needs and supports the repair of your muscles.
- Give yourself time: It may take time for your body to change. Be patient and stick to your routine and results will come naturally.
How should the program be for those who are new to sports?
It is very important to prepare a program for those who are new to sports, to ensure that they reach their goals and to prevent injuries. Here are some tips for preparing a program for those new to sports:
- Set your goals: Before you start exercising, think about what goals you want to set. Do you want to lose weight, get better fitness or do you want to build muscle? Prepare a training program based on these goals.
- Plan your schedule weekly: Prepare your schedule weekly and determine which exercises you will do on which days. Following this plan will give you order and make your schedule more efficient.
- Increase your workouts regularly: When you are new to sports, increase your training gradually. Start by doing short, low-intensity workouts in the first weeks. You can then increase your workout times and intensity.
- Do warm-up and cool-down exercises: Prepare your muscles and prevent injuries by doing warm-up exercises before your workouts. After you finish your workout, stretch your muscles by doing cool-down exercises.
- Pay attention to your diet: Eating healthy while exercising is very important for reaching your goals. Prepare a balanced and healthy diet program and adjust your program accordingly.
- Give yourself time: When you start exercising, your body may need time to get used to and develop. Give yourself time and continue to follow your schedule regularly.
- Don’t forget to rest: Rest periods are also very important while doing sports. Allow adequate rest between your workouts and don’t forget to rest when you feel tired.
cardio program for beginners
The cardio program recommendation for beginners could be as follows:
It will be sufficient to do cardio training for 30-45 minutes each time 3-4 days a week. In the first weeks, activities such as light-paced walking, cycling or elliptical trainer may be preferred. Then, over time, the training can be made more difficult by increasing the tempo and adding new exercises. Here is a sample cardio program:
- 5 minutes of gentle warm-up exercises (walking, cycling, treadmill, etc.)
- 20-30 minutes of moderate-paced activities such as walking, cycling or elliptical trainer (with a heart rate of approximately 60-70%)
- 5-10 minutes of light-paced cooling exercises (walking, cycling, treadmill, etc.)
While applying this program, you should gradually complicate the training by determining a suitable tempo for yourself. It is also important to breathe regularly and drink enough water during training. You can also add stretching and strengthening exercises as well as cardio exercises to your program. Remember, exercising regularly is important for a healthy life, but in case of any health problem or discomfort, you should first consult your doctor.
Bodybuilding program for beginners
First of all, planning should be done considering that the program will be weekly. It can be arranged as a break of 1 day between days, at least 3 days a week. Since the purpose of the program is to increase muscle mass and shape the body, 3 sets x 8-12 repetitions should be targeted in each exercise. Fitness program for beginners:
First day:
- bench press
- dumbbell shoulder press
- Lat pulldown
- barbell curls
- Triceps pushdown
The second day:
- squat
- deadlift
- leg press
- leg curl
- calf raise
The third day:
- Dumbbell chest fly
- cable crossover
- Cable lateral raise
- dumbbell shrug
- Reverse grip pulldown
Before each exercise, warm-up and stretching exercises should be done. In the first weeks, the weights should be light and the exercises should be done in the right form. Rest at least 1 minute between exercises. In the following weeks, the weights can be increased. Before applying the program, it is recommended to learn the movements correctly in the presence of an expert.
4-week program for sports beginners
A 4-week program recommendation for those new to the sport might be as follows:
Week 1-2:
- 30 minutes of cardio (treadmill, bike or walk) Monday, Wednesday, Friday
- Basic weight lifting exercises (using dumbbells or barbells) on Tuesdays and Thursdays, such as 3 sets x 10 repetitions of bench presses, shoulder presses, barbell rows, squats and deadlifts
Week 3-4:
- 40 minutes of cardio (treadmill, bike or walk) Monday, Wednesday, Friday
- Basic weight lifting exercises such as 3 sets x 12 reps bench press, shoulder press, barbell row, squat and deadlift (using dumbbells or barbells) on Tuesdays and Thursdays
Instead of increasing the weights every week, priority should be given to doing the movements in the right form. In addition, 1-2 minutes of rest should be given between exercises. Before and after the exercises, warm-up and cool-down exercises should be done. It’s also important to drink enough water to stay hydrated while exercising. To make the program more effective, a healthy eating plan can be applied in addition to the exercises.