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What exercises are best and most fun for beginners?

Joseph Coupal - Tuesday, February 14, 2012
Answered by: Kathy Stevens

My short answer is “the ones you are most likely to do.”

But let me back that up a bit of fitness know-how. We know that to actually experience a training effect you need to:

  1. Overload the specific system of the body you are trying to improve (cardio-respiratory/muscular strength/joint mobility and flexibility)
  2. Work towards the ACSM guidelines for recommended frequency, duration and training intensity. This should include 3 to 5 days of cardio training (20 to 60 minutes worth) and 2 or more days of strength and flexibility exercise (for each and every muscle group)

The novice or currently sedentary person may find this a bit overwhelming. Therefore I like to get people simply moving without rules in first. Good options include:

  • A few minutes of brisk walking
  • Counter top push-ups

The goal is to start feeling and seeing yourself as a body in motion. Once you feel good moving, you will naturally want to increase what you are doing to include more variety and intensity.

Experiment. Start with 10 minutes and move up from there. Try a dance workout DVD or a strength or yoga workout. Your body will let you know which it likes best.

Find a friend and get moving! It helps to find a friend or partner to join your fitness journey. Research shows that one of the key influencers in a successful behavior shift is ‘helping relationships’.

See Empower’s great list of portable home equipment and build your own neighborhood workout center. Move over CrossFit—Empower is here! ;)

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