As fitness exercises for beginners, they usually do not know how to choose what kind of fitness equipment and what type of fitness. The American Council on Exercise, or ACE, offers a helpful guideline and recommends three components to every workout routine: aerobic, strength training and flexibility. Your gym contains aerobic, also known as cardiovascular, machines, weight-training options and an area in which to stretch. Once you develop your routine order, Dr. Len Kravitz, associate professor of exercise science at the University of New Mexico, suggests changing the order of your workout to enhance physical performance and reduce boredom. For example, instead of always performing your cardiovascular exercise first, begin with strength-training exercises. Flexibility exercises are best left until the final portion of your workout when your body is warm.
Review the instructions for using the machine. Start slowly and exercise at a low to moderate pace for five to seven minutes.
Increase the speed of your exercise between a moderate and high pace. Measure your intensity using the “talk test.” Carry on a conversation to know you are within a healthy heart rate limit. If you can sing a song, you are not working hard enough. If you cannot talk, your exercise intensity is too high.
Maintain your workout pace for 30 to 45 minutes. Slow down your pace for an additional three to five minutes to cool down.
Perform your cardiovascular workout three to five days a week.
Incorporate body-weight exercises, free weights and weight machines into your strength routine. Choose exercises for each major muscle group including your shoulders, chest, back, arms, abdominal and legs, such as a shoulder press, bench press, pullups, arm curls, arm extensions, situps and squats.
Select a weight amount that you can lift eight to 10 times. Feel the muscles tightening with the final repetition.
Begin with one set of eight to 10 repetitions and gradually increase to 12 repetitions. Increase to two and three sets when one set becomes easy.
Rest for 60 seconds between each set. Exhale on the exertion portion of the movement, or when you move the weight against gravity. Inhale as you lower the weight toward the earth.
Allow for one day of rest between your strength-training workouts. Aim to strength train three days a week.
Perform stretches for each muscle group at the end of your workout.
Hold each stretch for 15 to 30 seconds. Relax and breathe naturally during the stretch.
Include stretches such as a seated forward fold with straight legs to improve the flexibility in the backs of your legs. Lie on your back and hold your knees toward your chest to stretch your lower back. Stand tall and clasp your hands together behind your back to stretch your chest.
Wear supportive shoes during your fitness.
Seek the advice of a personal trainer for proper use of weight machines. Proper form will lead to greater physical improvements and prevent injuries.