TOP FIVE PHYSICAL EXERCISE FOR BEGINNERS

1. RUNNING:-

Running is one of the best exercises that improves cardiovascular health. It burns calories and increases strength.

Running requires a lot of motivation in the beginning and it is not easy unless you are consistent and ready to give the time and effort required.

Here are a few important tips that helped me when i started running :

Start slow - Don't run too much on the first day, keep it short and simple and remember that your body needs rest and require time to recover. Gradually increase the time and distance, maybe weekly. Also keep a track of your running.
Eat well and rest well - When you are exercising its important to have proper diet and rest. Otherwise your immunity will suffer and you will fall sick.
Get right pair of shoes - Shoes are an important gear which provides cushioning to your feet, reduces stress and avoids injury.
Choose the right surface - Hard surface does not provide cushioning and therefore it is hard on your joints but it is good for a small run. A sandy surface trains your muscles and makes you lift your feet but make sure your calves are not over-worked. The treadmill allows you to train year round with good cushioning. But you have to change your form on the treadmill. I would recommend running on hard pavement in a park in the beginning.
Breathe in a calm and relaxed way - Breathe in patterns and mostly long breaths while running.
Stretch your muscles and warm up before a run- Its very important to stretch and warm up before running to avoid injury.
Set monthly or weekly goals - join a group or run with a friend and you can motivate each other.
Eating and drinking before running - Do not eat heavy before 2 hours of running. U can have a light snack or a fruit like banana or apple before and hour. And drink water in small quantities.

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2. SWIMMING :-

Swimming is another best exercise that improve cardiovascular & mental health. It burn calories and increases strength.

People have two major hang-ups with swimming. The first is finding a pool secand the second one is how hard swimming feels. We can’t really help you there either. While just 20 minutes in the pool can burn more than 250 calories—the same as running—swimming is a full body workout that introduces new challenges. “It engages every fiber of muscle from your core to your extremities,” . There are other sports equally tough on your upper body and your lower body while being gentle on joints. Not only that: “The anaerobic aspect of the sport will instantly raise your heart rate as it stimulate muscles growth.”

Here are a few important tips that helped me when i started swimmig

Warm Up on Dry Land :- The sport places demands on the legs (calves in particular), back, and shoulder, says Brian Towin, a physical therapist in Atlanta who specializes in swimming. Stave off leg cramps with sprinters’ moves: Stand a few feet in front of a wall and, using it as support, step one foot back and bend front leg. Switch, then pull each leg to your butt for a quad stretch.
Relax:- “Tense muscles sink like rocks, whereas releaxed muscles act more like buoys,” says Andey Sean kershaw, head swim coach at the University of Miami. Just as important is to maintain a neutral positiion with your head, shoulders, and glutes in a line. It takes strain off your neck and back and helps you swim more gracefully. And it’ll cue you to stay parallel in the water. “Your body works like a teeter-totter—if your head comes up, your hips go down,” Kershaw says. Breathing plays a key role in this. As you get better at it, the pattern becomes its own meditation to keep you chill (and clears your head).
Focus :- The pros have traded big, sweeping arm pulls for a tighter, linear patter. Picture your body shooting past your hands, the same way you plant your palms on the pool edge and push through your amrs to get out of the water. Here’s how it’s done: Your arm should enter the water just in front of your head, starting with teh tip of the middle finger. Extend it straight so your palm faces the bottom of the pool Bend wrist slightly like you’re reacing into a cookie jar and pull your elbow back along your side, keeping your hand parallel to your body. Pair that motion with tight, rolling kicks, keeping legs fairly straight, three kicks for each pull (or six kicks per stroke cycle)
Go To The Distance :- Pools are usually are having a course (25 meters) or Olympic distance (50 meters). Short pools are good for aerobic sprint interval training, Mabe says, whereas Olympic ones can help you prep for triathlon or open-water swims, since you’re going twice as far without a respite. If you find yourself in a longer pool and want a high-intensity workout, use the painted marking below you (or on the ceiling if you’re doing backstroke) to split up the laps between fast bursts and recovery.
Float On workout :- you’ll want to change things up and isolate different muscle groups. A kickboard will help you target legs either during a warm-up or between sprints, Mabe says. Don fins if you want your upper body to do the heavy lifting. (And advanced swimmers can practice laps while keeping legs still.)

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3. SKIPPING :-

This is the best and the most simple way to burn calories .
There are many ways you can use a skipping rope, either on your own or with a bunch of your friends, to exercise. The most essential way is when a solitary member uses it to hop. Then there’s ‘long rope’, which includes at least three members, two of whom turn the rope while one or more people bounce with it. The most troublesome variant, frequently called Double Dutch, additionally includes three or more members, and utilises two ropes turned as a part of inverse headings.
Skip Your Way to Good Health:- If talks of skipping has got you reminiscing your childhood, you should perhaps get back to it and include it as part of your daily routine. All you need to do is to get hold of a skipping rope and spare about 15 minutes of your time every day.
Improves Heart Rate:- One of the best benefits of skipping rope is that it is one of the best form of cardio exercises, which contributes to a healthy heart. Your cardiovascular framework includes your with heart, alongwiith arteries and veins that help circulate blood and oxygen between the heart and the other organs of the body. By enhancing the capacity of this framework, your heart will perform more efficiently.
Tones Muscles in Lower and Upper Body:- benefit of skipping rope is that it is a great approach to tone the muscle in your legs and lower body. After the first day, you may encounter some soreness in your legs. This is because those muscles have been inactive for a long time. Give them a couple of days to recuperate, and it will soon result in stronger and more conditioned muscles, as you continue your regime.
BestTool for Weight Loss:- One of the main benefits of skipping is that it is a great tool to achieve weight loss. Bouncing rope for 30 minutes can burn roughly 300 calories, and hence, so as to lose one pound for each week, you should skip for 30 minutes consistently and cut out 400 calories from your eating regimen. While this may appear to be difficult at the start, it will set the motion for weight reduction in the most beneficial way. It is safer than jogging or running as you arrive on your toes while doing it, without affecting your knees severely.
Helps Improve the Skin:- For a beautiful skin, one of the secrets is to exercise. Not all of us may find the time to head to the gym amidst our busy schedule, but that definitely shouldn’t be the reason to not sweat it out and it's easier to do it if gorgeous skin is one of the benefits of skipping rope. Skipping is the most convenient way to ensure that you workout, even if it is for 15 minutes daily. Exercise increases blood circulation in the body, providing nutrients to the skin and flushing out toxins.
NOTE: Individuals who are already suffering from osteoporosis or osteoporosisany type of knee joint issue, should avoid skipping as it could worsen their condition.
Skipping is a Full Body Workout:- Your lower body is persistently bouncing, your arms and shoulders are constantly in motion, and your abdominal area is involved too." She additionally says that skipping helps in maintaining your body posture, keeping a check on slumped shoulders. Skipping is one of the most inexpensive forms of exercise as you can purchase a skipping rope for under Rs.100. You can also carry it anywhere and everywhere. So go to the store, buy yourself a skipping rope and get jumping!

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4. PUSH-UPS :-

Start slow - Don't stress too much on the first day, keep it short and simple and remember that your body needs rest and require time to recover. Gradually increase the numbers maybe weekly. Keep a track of it.

Eat well and rest well - When you are exercising its important to have proper diet and rest. Otherwise your immunity will suffer and you will fal

Drop and give me 20 Puahups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

Complete 3 sets of as many reps as possible.

If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

5. SIT-UPS :-

Start slow - Don't stress too much on the first day, keep it short and simple and remember that your body needs rest and require time to recover. Gradually increase. Also keep a track of your activity.
Eat well and rest well - When you are exercising its important to have proper diet and rest. Otherwise your immunity will suffer and you will fall sick.

Although get bad rap as being too basic, situps are an effective way to target your abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.
Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
When your chest reaches your legs, begin the controlled phase back down to the starting position.

Disclaimer- The opinions expressed with this article are the personal opinions of the author. All information on this article are based on personal experience having a long sports Carrier, fitness instructor & physical education
Note :- Indls are reqd to focus of basics first, before opting any aim or target regarding physical potential. Exercise Healthy Eat Healthy &. Live Healthy! latestsocialtrendz-2019 BEST 100% WHEY PROTEIN

TOP FIVE PHYSICAL EXERCISE FOR BEGINNERS