Beginners Guide to Exercising By James Grasso Introduction

Beginners Guide to Exercising By: James Grasso

Introduction In this Power. Point we will cover: ØHow to mentally prepare for starting exercise, and benefits ØImportance of Stretching ØPlaces to exercise ØRole of Nutrition ØWhy form is so important ØBasic Weekly Breakdown ØExercises

The most important step to wanting a new and healthy you is telling yourself that you are going to change your lifestyle for the better, and then committing to that statement. Mental Preparation and Benefits The mental benefits to exercising on a daily basis after it becomes a habit are amazing and very motivational. You first must teach yourself to stop saying phrases such as “I cant do this. ” and start taking those problems on as challenges saying “I can and I will do this. ”. After exercising for over 3 months, a habit will form and you will not be able to do your daily routine without working out.

Importance of Stretching • One of the most important yet most forgotten aspects in exercise is stretching. Many people are just too lazy to do it even though it does nothing but benefit you in the end. • Stretching is not only important for increasing flexibility, but it also can help reduce tightness and stiffness, reduce injury risk, among other things. • The internet is your best friend when trying to find new stretches that are best for your body structure.

Places to Exercise This Photo by Unknown Author is licensed under CC BY-SA-NC • There are usually commercial gyms spread around the area, which are cheap and very large. There also local gyms which may give off an intimidating feel for some. • If there are no gyms near you, you can always buy some free weights and machines and work out at home. It is very cost effective and convenient.

Role of Nutrition is important for losing (caloric deficit), gaining (caloric surplus), and maintaining your weight. It also helps with faster recovery and injury protection. There are many applications like My. Fitness. Pal which allows an individual to track their daily calories and other stats. Many regular exercisers will tell you that eating is the hardest part, going to the gym is the easy part. Everyone has different metabolisms so eating varies from person to person. The internet can help, but a dietitian is better.

Form Importance • Form is how your body is positioned while completing an exercise or movement. It is extremely important because incorrect form will not only take away from your muscle gains, but also injure you. Remember: the amount of weight does not matter for muscle gain if you are doing the movement wrong.

Basic Weekly Breakdown • Before we begin, lets break down the week into days. Lets go with splitting the week into 3 days. • These 3 days will consist of: • Day 1: chest, shoulder, and triceps day. • Day 2: back and bicep day. • Day 3: Leg day. • Abs and cardio can be fit in wherever.

Chest, Shoulder, and Triceps • Two very basic exercises for chest and shoulder day are the pushup and shoulder press. The pushup works your chest and triceps, with different variations also working your shoulders. • The shoulder press is self explanatory as it works your shoulders and triceps, but some variations can also work your upper chest and back. • The Triceps extension is an exercise that strictly isolates and works your triceps and can be done with free weight or machines.

Back and Biceps • Two very basic exercises for your back and biceps are the lateral pulldown, and the bicep curl. • The lateral pulldown is much like a pullup, it works almost your entire back and has grip variations that will also work your biceps. It is a very important exercise and can also be done with free weights but not as effectively. • The bicep curl is one of the most known exercises in the world. It isolates your biceps and is the best way to grow them.

Leg Day • The most disliked day of the week by many is leg day. If you go too hard, you will not be able to go up stairs the next day and will feel like a newborn giraffe. But it is crucial as your legs can build so much muscle. This exercise is the squat, and can be done with no weight for good effectiveness. The form is the most important thing about squatting, because you will injure yourself very fast if done incorrectly. It is also the most effective exercise and it is one of the 3 used in many full-body workouts.

Finally: Abs and Cardio • Last but certainly not least we have abs and cardio. They both can be done any day of the week as long as you are not sore or too tired. Your hearts health is immensely important and cardio should be done no matter what, even if its just walking for an hour. If your heart is healthy, you will have less chance of getting any cardiovascular diseases.

Extra All images were sourced through the “Online pictures” function of Microsoft office.