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Jan 07, 2016

How to start exercise

Start healthy lifestyle correctly

Hlasujte za môj blog v ankete Bloger roka 2017

Many people decide that they want to exercise more in the New Year. But they find it difficult because have never used a gym before or they can't find the time. The good news is you don't have to go to a gym to workout, you can even exercise in your living room. That is why I have made a quick circuit that you can do anywhere and you can make harder or easier depending on your fitness level

First there are a couple of rules I want you to follow

1. Do not try and do too much too quickly!

If you have not exercised for a long time or have never exercised before, build up a base level of fitness first otherwise you may injure yourself. For example you can start by trying to go for a fast walk for 30 minutes every day and building up to a slow run

2. Use correct technique at all times

Using poor technique may allow you to do more reps and feel easier but it will lead to long term problems and injuries. Go slower, make sure your technique is good and you will see better results

3. Warm Up and Warm Down

This prevents injury during exercise and helps recovery afterwards. Spend five minutes warming up. For example you can jog on the spot, do star jumps or run up and down the stairs. To warm down spend at least 10 minutes stretching all the muscles you have just used to help them recover

As promised here is a beginner bodyweight circuit you can try at home

Do each exercise one after the other for 1 set. Rest 1 minute after each set and do 3 sets in total

Incline Pushup (10 reps)

Glute Bridge (20 reps)

Squat & Press (20 reps) you can use water bottles as weights

Mountain Climbers (10 reps each side)

Plank (15-30 seconds)

TAGS: fitness


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