SUCCESSFUL TRAINING: PUTTING INTO SPORT WHEN YOU ARE A BEGINNER
If you're reading this article, it's a safe bet that the last time you played sports was in your high school physical education and sports classes.
Maybe you tried starting a home workout plan a few months ago, but just gave up?
No matter your experience or your past failures… Do you want to (re) get into sport? We'll help you take action!
HOW TO START YOUR TRAINING AND GET INTO SPORT?
DO YOU KNOW THE MANY BENEFITS OF SPORT?
While exercise is good for our health, we are not always fully aware of all of these benefits.
Discover the main benefits of exercise when you first start training:
lower risk of chronic disease
better mood and mental health
more energy throughout the day and better quality sleep
slowing down the aging process
stimulation of brain activity
positive effect on the microbiota
boosts sex life
BENEFITS OF SPORT: HOW FREQUENTLY SHOULD YOU TRAIN?
Here are the general recommendations:
Cardio: at least 150 minutes of moderate-intensity cardio or 75 minutes of intense cardio workouts per week. You can also combine the two.
Strength training: Exercises that engage the major muscle groups at least twice (or more) per week.
For even more benefit: add 300 minutes per week of moderate-intensity cardio or 150 minutes of intense cardio workouts per week (or a combination of the two). (7)
This may sound like a lot to you, but the good news is that you can adjust your training to your schedule! As long as your cardio sessions are at least 10 minutes long, you can divide your active minutes into as many sessions per week as you want. Then it's up to you to decide whether you want to start with cardio or weight training.
THE DIFFERENT TYPES OF EXERCISES
What are the most common types of exercise?
Cardio: Any activity that raises your heart rate and causes you to breathe faster is considered cardio. Among all the physical activities that will improve your endurance, we can distinguish:
Moderate cardio sessions: brisk walking, dancing, slow running, cycling (moderate speed), swimming ...
Intense cardio sessions: running, cycling (fast speed), fast hill walking, fast swimming
Strength training: any type of activity that uses resistance to build muscle strength. Discover in this article the benefits of bodyweight training.
Flexibility and mobility training: Exercises that aim to maintain and improve the passive range (flexibility) and active range (mobility) of your movements.
HIIT: HIIT or high-intensity interval training consists of explosive exercises followed by intervals of rest in order to keep your heart rate elevated. Learn more about the difference between HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State).
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