Fitness for beginners

Fitness is a wellness system aimed at maintaining and improving physical performance, body shaping, weight normalization. In order for fitness classes to bring beginners the desired effect, you should familiarize yourself with a number of recommendations and tips. This will avoid common mistakes, achieve physical fitness without any harm to health.


  • 1 General Fitness Information
  • 2 Types of Fitness
    • 2.1 Aerobics
    • 2.2 Pilates
    • 2.3 Bodyflex
    • 2.4 Fitball
    • 2.5 taibo
  • 3 How to get started with fitness "> 4 Tips and Tricks for Beginners
  • 5 A set of exercises for beginners
  • 6 Fitness classes at home
  • 7 Who is contraindicated in fitness?

Fitness Overview

It is not enough just to exercise regularly in the gym, you must still pay increased attention to proper nutrition, that is, follow a fitness diet. Most begin to practice fitness in order to lose weight and adjust the figure. You can get this result only if you completely change both the daily routine and the menu, excluding harmful products from it, replacing them with healthy food.

You can do it in the gym or at home. The main thing is that training, regardless of the venue, will help solve not only the problem of excess weight, but also prevent the risk of development or cure many systemic disorders and diseases.

Through fitness you can achieve:

  • a significant improvement in the state of blood vessels and heart muscle;
  • getting rid of joint pain;
  • cures for spondylosis, osteochondrosis, sciatica, scoliosis and other pathologies of the spine;
  • normalization of metabolism;
  • stimulation of the processes of healing the body.

Fitness helps to cope with depression and some other mental disorders, without resorting to taking medications. A similar effect on the body is due to the production of serotonin, which occurs during exercise. This special connection causes joy and satisfaction in life in the human brain. It is present in most antidepressants.

The concepts of fitness and health have the same meaning. Systematically performed exercises are aimed not only at maintaining muscle tissue tone, but also prevent apoptosis - premature genetically determined cell death. This phenomenon is one of the main causes of aging. In other words, a person practicing fitness gets an opportunity to prolong youth.

Types of fitness

This type of physical activity has several varieties, each of which is intended for certain categories of people, it solves specific sports or health goals. There are power and gentle systems, male and female types of fitness.

Along with the above, there are the following varieties:


A popular fitness area, which includes dance, kick, slide and water aerobics. Exercises performed to music, correct the figure, develop a sense of harmony and rhythm, have a beneficial effect on the respiratory system.


A set of exercises based on calm, smooth, slow movements. It does not imply high loads. Its main advantages are the absence of any contraindications to classes, low injury risk. Pilates exercises help to strengthen muscles without pumping, increase flexibility, make joints more mobile.

Body flex

This system is based on the principle of proper breathing when performing all the exercises of the complex. Bodyflex is ideal for people who want to get rid of extra pounds, contributes to the normalization of metabolic processes in the body.


It consists in performing a variety of exercises with a special ball. Ideal for those who want to correct posture, improve coordination, tighten the buttocks, strengthen the spinal muscles.


A relatively new kind of fitness, whose style was borrowed from boxing and Asian martial arts. Classes are held under energetic and invigorating music, require a huge amount of energy, strength, endurance from a person. An hourly training on the taibo system is comparable to a ten-kilometer race.

How to get started with fitness ">

Fitness should not be considered as an incredibly hard and exhausting work that needs to be done to achieve the cherished goal - an ideal body. You do not need to take training as a tool to achieve high results in sports. Extremely positive mood, getting positive emotions from the process should become paramount. This is only possible if the training program is fully consistent with the goals and corresponds to the physical abilities of a person.

In many modern health clubs, you can undergo a procedure such as fitness testing. It takes place under the strict guidance of a specialist - a sports doctor, who needs to report all the information about injuries, diseases, including chronic ones, and general health.

A sports doctor, based on the information received, selects a suitable training program for the client, gives advice on which classes are completely contraindicated and which, on the contrary, contribute to a speedy recovery.

The specialist measures heart rate and pressure, such physical parameters as weight, height, chest circumference, hips, and waist. Some clubs offer a stress test, that is, removal of a cardiogram during a period of rest and in conditions of increased stress.

The right choice of a fitness program for beginners is to select a system that is not able to harm health. You need to start to engage in that kind of fitness that will fully comply with all physical abilities. When classes are held with a personal trainer, they are not only more productive, but almost completely eliminate errors and excessive overtraining.

The club in which classes will be held is also important. Before buying a subscription, first of all, you should familiarize yourself with the reviews about the institution, paying particular attention to how good professionals work in the fitness club.

Tips and tricks for beginners

They are quite simple and consist of seven points:

  1. You can not treat fitness as a hobby. This is a full workout. Do not give slack, skip classes due to poor mood or because of laziness. If you indulge your own weaknesses and attend training regularly, this will slow down progress.
  2. No need to be afraid of mistakes. After all, they learn from them.
  3. Schedule should be planned. Training should take place at least three to four hours a week.
  4. Excessive zeal during training will only lead to overtraining of muscles and will not allow the body to recover on rest days, reduce the effectiveness and productivity of subsequent trainings.
  5. Failure to follow a special diet will minimize all efforts and efforts. Attention requires not only nutrition, but also compliance with the correct drinking regimen, replenishing the spent fluid.
  6. It is imperative to reward yourself for every stage you complete in the training process.
  7. You must be in constant contact with your trainer, keep a diary, writing down the tips and recommendations of the instructor.

A set of exercises for beginners

At the initial stage, experts recommend doing three exercises as the basis for classes:

  1. Aerobic They are aimed at training the vessels and the heart - walking and running in place.
  2. Power . Designed for the development of a specific muscle group, including with the lifting of low weight.
  3. For flexibility. It should be static, slow, smooth exercises. If you overdo it, you can damage the ligaments.

Training should begin with a good workout. This allows you to warm up the body, improve blood circulation, and reduce the risk of injury.

Fitness classes at home

You can train not only in the club, but also at home. The main thing is to approach planning correctly and competently. Experts advise you to purchase sports equipment such as a treadmill, dumbbells, fitball, and rug for home training. At home, you can do exercises in which your own weight is involved, for example, lunges and squats. The only disadvantage of such classes is the lack of a coach.

To whom fitness classes are contraindicated ">

Moderate physical activity, as a rule, is suitable for everyone. However, when starting training, it is best to go through a consultation with a specialist. There are a number of medical indications in which you can do fitness in a sparing mode or completely abandon training:

  • infectious diseases;
  • fever;
  • malignant neoplasms;
  • the presence of endoprostheses;
  • epilepsy;
  • psychological pathologies;
  • diabetes.

Pregnant women should only deal with specially designed varieties of fitness.