be·gin·ner
/bəˈɡinər/
Definition. Noun. A person just starting to take part in an activity or learn a skill.
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be·gin·ner
You’ll find all the guides of how to start working out after this quick overview :
- Listen to Your Body. Pain vs. Discomfort: Understand the difference. Discomfort during exercise is normal; pain is not. Stop if you experience pain. Rest When Needed: If fatigued or sore, allow your body to recover. Pushing too hard can lead to injuries. And don’t forget to enjoy yourself. Variety: Explore different activities—swimming, cycling, dancing, yoga. Keep it interesting. Celebrate Progress: Celebrate small victories—whether it’s an extra push-up or a longer walk.
- Keep It Simple, Build Steadily. Form First: Prioritize proper form over heavy weights (strength workouts) or going fast (cardio). Progressive Approach: Gradually increase weight or pace. Your muscles adapt over time. Progressive Overload: Start simple then gradually increase resistance or intensity. Master fundamental bodyweight exercises, then incorporate light weights or resistance bands. For cardio start with walking for example, then incorporate short jogging intervals.
- Consistency Is the Best Policy. Frequency: Aim for at least three days of exercise per week. Consistency matters more than sporadic intense sessions. Regular Short Sessions Count: Even 15-20 minutes of focused activity yield benefits. Find pockets of time throughout your day.
- Warm-Up: Prioritize Prep. Dynamic Stretches: Begin with dynamic stretches to activate your muscles and increase blood flow. These movements prepare your body for the workout ahead. Joint Mobility: Focus on joints—ankles, hips, shoulders. Gentle rotations and movements enhance flexibility and prevent injury.
- Post-Workout. Post-Workout Stretching: After each session, cool down with static stretches. Focus on major muscle groups. Flexibility: Regular stretching improves range of motion and prevents stiffness. Scheduled Rest Days: Include rest days in your weekly plan. Rest allows muscles to repair and grow. Quality Sleep: Prioritize sleep—it’s when your body rejuvenates.
- Hydrate and Fuel Up. Water: Stay hydrated before, during, and after exercise. Dehydration affects performance and recovery. Balanced Nutrition: Consume a mix of carbohydrates, proteins, and healthy fats. Fuel your body for optimal results.
Beginner's Guide
Start with these beginner exercise guides.
Walking
Walking is the most foundational type of exercise there is, and the most popular.1
Find out many calories you’re burning. This calculator will determine how many calories you burn exercising based on your weight.
Running
Turn your walk into a run, with these beginner running resources and plans.
Fitness Test
Measure your fitness level with these at-home fitness tests. Then use the results to set goals and track progress.
Types of Workouts
There are different types of workouts. Each type of workout has a specific purpose and boasts different benefits. These categories of workouts apply whether you’re swimming, cycling, or running.
Workouts are categorized by
How hard you’re exercising (intensity):
For example low-intensity, moderate-intensity, or high intensity.
Continuous or intervals:
Workouts done at the same pace for the whole workout (e.g. LISS or jogging) versus alternating between harder and easier intervals of exercise (interval training), such as alternating between walking and jogging.
To find out how hard you’re exercising you can use your heart rate. This calculator will determine your heart rate zones based on your age and gender, and give you a easy to understand result.
Cardio
Cardio isn’t just one thing. Switch it up with everything from running workouts to jump rope, stair climbing and rowing.
Find out many calories you’re burning. This calculator will determine how many calories you burn exercising based on your weight.
Tone + Strengthen
Increase strength, shape, and tone.
Calculators
Take the guesswork out of the equation and use these calculators to help you set smarter goals, reach your goals, and track your progess.
Cycling
Cycle your way to greater cardiovascular fitness, stronger muscles, and better coordination.
Swimming
A no-impact, full body workout that has incredible physical and mental health benefits.
Workout Gear
Step it up a gear with the right workout clothes and accessories.
Weight Loss
Essential weight loss guides to get you started.
What's Your Body Type?
Knowing your body type can help you find exercises you might enjoy more, help you tailor your workouts to your specific needs, and set better goals.
Hiking
Take you walk outdoors and into nature.
Post-Workout Snacks
Make your recovery a smart and delicious one.
After a good workout you’ll be hungry. It’s also a tempting time to indulge in the nearest snack or sweet treat. Instead choose a post-workout treat that pulls double duty – delicious and has the nutrients that helps your body recover and repair.
