Should Fitness Beginners Train Twice A Day?

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Should beginners train twice a day to capitalize on their motivation?

Yes and no.

There is a fine line between adequate training and over training.

If you over train, you might see your results (and motivation) come to a grinding halt.

But if you do it right, you can boost your progress.

For a brand new fitness beginner, an example of over training would be trying to do strength training both in the morning and later on in the afternoon.

This is a recipe for disaster.  Your body just hasn’t built up the recovery ability to do this.

Strength training can be such a shock to your system that you may need 24-48 hours to rest before doing another weight lifting session.

But here’s a way to add a mild boost to your results IF you have the desire and motivation to workout/stretch twice a day.

You’re only “allowed” to do either stretching, core exercises or breathing exercises.

So for example, do these 3 stretches below in the morning, after your morning coffee but before you eat your first meal.

You won’t be burning many calories but you will be establishing a connection with your body, increasing blood flow and flexibility.

All important in your quest for improved fitness.

WallStretch

Exercise Description:
Back (wall stretch)
Classification:
Flexibility
Instructions:
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

horizontal arm swing

Exercise Description:
Horizontal Arm Swing
Classification:
Flexibility
Instructions:
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Low Back Stretch

Exercise Description:
Supine Twist Stretch
Classification:
Flexibility
Instructions:
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.

For core exercises, choose only ONE of the the ab or lower back exercises found here and perform 1 – 2 sets of 10 – 20 reps.

That’s it.  No more.

You do not want to get overly sore – remember you’re a beginner to fitness (or just starting back) so slow and easy wins the race.

Finally, breathing exercises are great because you can strengthen your abdominals, increase your core strength and they can be done anywhere.

This one is called “Stomach Vacuums” and should be done on an empty stomach so that you can actually feel the exercise working.

First, exhale and force all of the air out of your lungs, squeezing it all out with your abdominals.

Now instead of inhaling, draw your stomach IN as far as possible as if you’re trying to touch your spine.

Breathe out and take 3 deep breaths.

Repeat the exercise, working up to 10 Stomach Vacuums.

You can do these vacuums anytime and anywhere.

If you feel soreness, take a day or two off until you are ready to continue.

 

 

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Fitness Beginner Abs! How To Get Them.

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Have you done your daily dozen today?

As a fitness beginner, here’s a great 4 exercise, 3 round, 6 minute “ab-aerobic” workout that you can bust out.

First, though, understand that by combining “ab” exercises with “aerobic” exercise you will get better results than doing either of them alone.

Aerobic activity will boost metabolic activity and thus, increase caloric burn.

That’s what we want – to increase our metabolism and to burn calories.

And we don’t want to spend an hour doing long boring aerobic activity.

Plus, too much aerobics can destroy lean body tissue (muscle).

So we combine aerobics with abs to make ab-aerobics.

Sample routine (beginner).

Equipment need:  none

Optional:  Jump Rope, Gym Boss Timer

Length of workout:  6 minutes + warm up/stretching

Number of exercises: 4

After you warm up and stretch for a few minutes, you are ready to begin.

You’ll do these 4 exercises back to back without rest for 30 seconds each.

That’s 2 minutes of nonstop activity or “Ab-aerobics”.

Rest for up to 30 seconds then repeat 2 more times.

That’s it, you’re done!

1st Exercise

Jump Rope

Exercise Description:
Jump Rope (basic 2 feet)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.

note – if you do not have a jump rope, do “invisible” jump ropes.  Jumping without the rope.

2nd Exercise

double leg raises

Exercise Description:
Double Leg Pressouts
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

3rd Exercise

Alternate Superman

Exercise Description:
Alternating Superman
Classification:
Low back
Instructions:
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

4th Exercise

Abdominal Crunch

Exercise Description:
Crunch
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Resources:

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Know Your Body Type First

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Here’s a great tip for all of you fitness beginners.

Know your body type before starting an exercise program or a nutritional program.

Why?

Because the more that you know about your body type, the better equipped you’ll be to get on the “fast track” to better results.

Fitness tips For Beginners - Cyclist Ectomorph

There are three fundamentally different physical types, called somatoypes.

They are:

The ectomorph:  characterized by a short upper body, long arms and legs, long and narrow feet and hands, and very little fat storage: narrowness in the chest and shoulders, with generally long, thin muscles.

The mesomorph: large chest, long torso, solid muscle structure, and great strength.

The endomorph:  soft musculature, round face, short neck, wide hips, and heavy fat storage.

Each of us tends to be a combination of the types listed above.

You might ask “How am I supposed to know what dominant type of somatotype I am if I am a combination of them?”

Good question.

Here are some very basic ways to know.

Are you good at (or were you good at) sprinting but not so good at running long distances?

Then you might be geared more toward a mesomorph with regard to running and weight lifting.

Are you better at (or were you better at) long distance or long cardio types of activities ala, Lance Armstrong?

Then you may be geared more toward a ectomorph body type.

If you move a little slower than others but have good physical strength then you might be leaning more towards the endomorph body type.

Of course, as mentioned, you probably are a combination of the somatotypes.

Do you put on weight easier than others but have a hard time getting lean?  If so, you may be an endo-mesomorph.

Do you get lean easier but have a harder time putting on weight?  You may be an ecto-mesomorph.

The point is, to understand your body type by identifying certain characteristics that you have and then following the best training and nutritional guidelines for  your body type.

In a future article, I’ll spell out the proper training and nutritional guidelines for fitness beginners to ensure the fastest way to get results.

 

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