Workout Routines - Beginner & Intermediate

Beginner Workout Routines

You select a workout routine to achieve a particular goal. In other words, every one has a specific reason or set of reasons for selecting a workout routine. Some may be looking for a way of burning down extra fat from the body. Some others may be on the lookout for a method for building up muscle strength. For yet some others, the objective can be achieving a lean and trim look. According to their respective objectives people generally plan their workout routines. Moreover, the same workout routine generally does not work for beginners, intermediates and advanced ones. Each of these groups need specific set of workouts to take them to the next level of fitness.

Workout plan for beginners

It is advisable for a beginner to concentrate on simple body movements. The movements should be straightforward. While performing them the beginner should become aware of the various body motions that take place during an exercise session. This is important because such awareness can guard the beginner from future injuries during workout.

Pilates for beginners

Pilates is a fitness program that is suitable for a beginner. One good thing about pilates is that it involves almost no undue stress on your joints, back, knees and other delicate body areas. Pilates tones and lengthens your muscles, make your abs and spine firm and improves the overall flexibility of your body. You can get a number of benefits by practicing pilates regularly. You see an improvement in your body posture. The tummy muscles get toned. Moreover, the coordinated graceful movements of pilates have a calming effect on you. The best part is that pilates can be practiced anywhere without the help of any fitness equipment.

Other workout for beginners

Beginners can choose from a wide range of workouts. Swimming for example is a very good exercise for beginners. Walking is also a good option. Swimming can provide you benefits similar to pilates. Here also, over exerting the body through difficult movements is not required. Moreover, when you are swimming you are outdoors and enjoying some fresh air. This is a great way of relaxing and releasing your tensions. At the same time, swimming offers you an option of adding a cardiovascular component to your fitness program.

Walking is a good option because it offers you a lot of flexibility. You can start at your own pace and later increase the distance and speed as your fitness level improves.

Some aqua fitness routines akin to tai chi can also be performed in the pool. These provide you a low stress workout and help to loosen up your joints.

Combination helps

Combining cardiovascular training with strength training helps you achieve a superior fitness level. Cardiovascular training improves the functioning of your heart and lungs. It also burns a large amount of calories. Strength training, on the other hand, helps you shape your body and tone it. It also improves metabolism by increasing your lean muscle mass. By combining cardiovascular training with strength training you are able to feel and look better.

Intermediate Workout Routines

Workout routines are selected keeping in mind some particular goal. It can be said that each of us has a specific consideration behind selecting a workout routine. Some of us are perhaps looking for a way of burning down extra fat from the body. For some others, the quest may be for a method to build up muscle strength. Yet some others may be aspiring to look lean and toned. People always plan their workout routines keeping in mind their own objectives. It is then natural that there cannot be any single routine that will apply to everyone irrespective of his or her objectives and level of fitness. For this reason, the same workout routine generally does not work for beginners, intermediates and advanced ones. A beginner generally needs some simple exercises to prepare for the more advanced stages. The intermediates, on the other hand, have already learnt the basics. So they need more advanced form of workouts.

Intermediate weight lifting workout

While a beginners’ weightlifting routine will prepare your body for weight resistance training, the intermediate weightlifting workout will take you to the next level. This means, workout of the entire body is achieved in a single session by the intermediate weightlifting workout routine. Moreover, muscle definition and increasing strength is achieved by this kind of a workout routine.

Some basic points to be remembered while enrolling into an intermediate workout program are listed below.

To avoid cramps and injuries, always stretch before and after each exercise
To avoid dehydration drink water between the sets
Make sure to rest on weekends
You should rest for at least 30 seconds between sets
Focus should be on exercising the entire body because if you focus on individual muscle groups alone, it will give you a disproportionate look
Go the full length to avoid injuries; this means if a workout needs a full stretch then go for a full stretch to get full benefit
Always make sure to perform at least the minimum amount of repetitions that the workout requires
Slow and controlled movements during repetitions are best for great results

Intermediate weight loss program

If you are an intermediate looking for weight loss, you could do the following for great results.

You can walk up and down a hill of 50 yards or more
You can walk up and down at least 4 flight of stairs for 10-30 minutes
Run up and down the hill for at least 20 minutes
Run up and down the flight of stairs for at least 20 minutes

Pilates for intermediates

A pilates exercise for intermediates are mentioned below. It generally shows great results. Supine twist movement – You need to lie down on a supine position. Stretch your arms away from you. Make sure to align your shoulders with your arms. Palms should face down. Upper legs are to be raised forming a 90-degree angle with the floor and knees should be bent to point towards the ceiling. Exhale after inhaling to suck in your stomach. Bring your feet, legs and knees together while twisting your waist to one side. You then need to exhale, as you bring your feet, legs, knees and head to align centrally. This movement has to be performed from the opposite side as well.

No matter which workout routine you plan, always make sure to consult a fitness expert and your physician, in case you have a medical history.