You’re on a better path if you have realized that, “Taking care of your health and fitness is the best you can do for yourself”. And exercising is the main aspect of achieving that…

Let’s dive into this article and clear out the doubts about Fitness.

What is General Fitness?

General fitness or physical fitness is the ability to engage in daily activities without being exhausted easily. It can be easily achieved by maintaining an active lifestyle with mindful-eating habits. Even if you are the one who doesn’t like to exercise, you can include some low-intensity activities to get a hold of your sedentary lifestyle. It could be brisk walking, jogging, gardening, house chores, or dancing. Any activity that involves movements counts.

General Fitness

Why it is important to take care of your physical health?

WHO says, if a person isn’t active enough then can increase the chances of death by 20-30%. In addition to that According to CDC, inactivity can lead to heart disease, type 2 diabetes, certain cancers, and obesity. You can take the idea of why it is important to take fitness into consideration.

What are the benefits of being active?

By being active in your daily routine, not only you can save yourself from the health issues like heart disease, type 2 diabetes, certain cancers, and obesity but also you can give yourself physical, mental, and emotional benefits.

  • Cognitive functions will improve
  • Boost your immunity and endurance
  • Strengthen your bones and muscles
  • Take control of your blood pressure and cholesterol levels
  • Improve your mood
  • Treat anxiety, stress, and depression
  • Better sleep quality
  • Healthy weight management
  • Increase in confidence and self-esteem
  • Prevent Alzheimer’s in old age
  • Help you look younger

Do I need to Workout daily for General Fitness?

As long as you’re active enough throughout the day, you don’t need to. However, adding exercise will spice things up for you.

As a beginner, you can choose to work out for 3-4 days per week. It will give your body enough time to rest and you’ll not feel exhausted. But, if you’re an intermediate exerciser then you can easily choose to work out 5-6 days per week with a day or two of rest. Mixing up your training with aerobic, strength training, and yoga would be a good choice. This will help you to train every muscle in your body. Plus, your workout would be interesting and fun.

Daily Fitness

For how long should I work out?

The duration of working out for general fitness varies from person to person. Especially, on their current fitness levels, their diet, and the intensity level of the exercises they are doing. For a normal person, a moderate-intensity workout of 150-300 minutes per week is required. If you’re looking for specific goals like losing or gaining weight, increasing strength and endurance, or want to increase your lean mass, your training type and duration might differ. And so does your diet.

Workout Time

Is a morning workout better?

Definitely, morning is a winner when it comes to working out. You’ll be able to burn out more calories and fats at that time of the day. Because on an empty stomach, your body will use the fats for the energy generation required in the training. Moreover, when you indulge in a training session in the morning, you can build your muscle mass easily because the level of testosterone is highest in the morning. A morning workout is also ideal if you’re looking for weight loss. Filling your body with enormous energy, there’s no better start than a morning workout for the day.

Morning Workout

Should I use equipment or bodyweight for my training?

Body-weight training focuses on your whole body forcing multiple muscles to train together for better results. Equipment training or weight training is more of a particular muscle workout session. In it, you focus on building up a single portion of the body rather than the whole. For beginners, it’s better to start with body-weight training first to prevent any injury. When they build their stamina only then they should go out for free weights like a dumbbell, kettlebells, and resistance bands.

Whether you choose the former or the latter, it totally should depend on your personal fitness agenda. Both of them are great for maintaining fitness in their own way. However, you can also combine the two to get the most out of your training session. For example in a 5-day/week training starting from Monday, you can do body-weight training on Monday, Wednesday, and Friday and equipment training on the rest two.

Bodyweight Training

Is a rest day important?

Rest day is as important as the training days in a fitness regimen. After a training session, our body needs time to recover and restore energy levels. From time to time rest days will also help in strengthening the muscles. And also, prevent you from the training plateau or overtraining the tissues. Resulting in better performance, sound sleep, and reducing any risks related to the injury. It is best to take a take break from exercise for 1-2 days a week for good health.

Rest Day

Which one is better – home workout or gym?

Pros and cons of a Home workout– It is hassle-free. You can work out at any time without being worried about reaching someplace. It’s cheap because you can start working out with no or small investment. You can maintain your privacy. You can watch videos online or use an app for variation. You can hire a fitness professional for your regimen. On the other hand, it’s easy to make excuses for not doing the exercise if no one is there to motivate you. It’s also common to make mistakes when there’s no guidance involved.

Pros and cons of a Gym– You can have different equipment in one place. It’s easy to make variations in your training with them. Means you’ll never get bored. There’s always a person to guide you. If you’re a social butterfly then it is for you. You get to know various people at the gym. And we all know, that training with others always gives better results. However, a gym membership may be hard on your pockets. Plus, it adds up the transportation charges too. You can get infected easily at a social place like this.

So, it’s you who should decide what is best for you.

Home Workout or Gym

What exercise I can do to maintain fitness?

Low-intensity training or a simple yoga class doesn’t harm anyone. Any age group can indulge in it for taking care of their health and fitness. Any activity which can raise your heart rate up to 50-60% is a low-intensity activity. They are the best for beginners. Some of the low-intensity activities are

  • Walking at a casual speed
  • Slow jogging
  • Swimming
  • Light weight lifting
  • Yoga  like Hatha yoga, Relax Yoga

Maintain Fitnes

How to start weight training?

Weight training can be tricky if you’re new to it. Jumping right into lifting heavy weights can hurt your ligaments and tendons. So it’s good to start slow. Begin with a warm-up session if you’re intermediate to exercising. Beginners should be focused on increasing their stamina first and then go to lifting. A dumbbell is the easiest free weight. Start with that. Remember to take rests in-between. Listen to your body and don’t exert.

If you can, hire a professional or join a gym to guide you throughout the journey. It’s better to invest before than to regret it later.

We have a team of certified yoga and fitness trainers who can help you in mastering and achieve your health and fitness goals. If you find it hard to maintain your well-being, contact us and join our fitness courses.


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Want to stay active but didn’t have time to go to the gym, no worries. Virtual Fitness Sessions are here for you. Now you can stay at home and be physically active through these platforms. Simply start your day with a workout session or end the day with it, it’s up to you.

Here are some pros of joining a Virtual Session:

Suitable Timings: Virtual sessions give us the flexibility to choose our workout timings according to our ease. As some platforms provide pre-recorded sessions so even if we miss them, we can easily do our routine later.

One-click access: You can do your exercise from anywhere as long you have your device, a good Wi-Fi connection, and your yoga mat. No need to go to any special place. Just one click and you are good to go.

Professional guidance at home: These platforms provide highly qualified trainers who will guide and train you to achieve your desired goals, whatever they are. Whether you want to achieve a healthy lifestyle or to lose weight, they are there for you. 

Wide Variety for All: Virtual workout provides a wide range of exercises like yoga, cardio, strength training. You can choose according to your comfort. They also provide many classes specified to particular groups like a workout for a kid, workout for ladies. Here, they design their courses according to the group so that the person attending that session can get the most from it.

Privacy: Most people are not comfortable exercising in front of other people. These people can join the personal training sessions and do their work out comfortably with the trainer.

Boost your confidence: Exercise is a great way to boost up your confidence level. As you work out regularly, you began to get comfortable with the exercises and can do them by yourself. You become more focused, energized, and active.

Live Group Sessions: Live Group Sessions are appreciable when it comes to social interaction while working out from your home. Staying connected with the trainer and training side by side with others is best for staying motivated. These sessions create an environment of being in the same physical space with others and pushing yourself to your best.

Relieve work stress: Exercising regularly with your body, mind, and soul helps you to get relief from stress. Just start with at least 30 minutes a day and see the difference. As you work out daily, you will be able to do more than you are doing today.



Here are the 7 Best Full-Body Workout Exercises For Beginners.

According to Healthline, One study found that 73% of people quit their fitness goals even before achieving them. And the topmost reasons were difficult workout plans, strict diets, and busy schedules.

It is requisite to devote some time to daily physical activity for splendid health. And making the most from it in a lesser time is what we seek. But, if you indulge in demanding training, it would be hard to stay on track with fitness.
That’s why; I have picked an easy and simple workout for you: Full-Body Workout.

What is a Full-Body Workout

Its’ name says it all. A Full-Body Workout stimulates your whole body muscle groups in a single workout. We use compound movements (working on multiple muscle groups) to engage the upper body, the core, and the lower body. It benefits us with only training for 2-3 days/week. This makes it efficient and time-saving training. So if you’re always short on time, It is for You.

Types: You can do it in two ways:

With Weights: 

Here, you use free weights and full-body workout equipment as resistance to kick your regimen. They fasten up the muscular strengthening process and develop better body mechanics. Although, not recommended if you’re a beginner and trying things out on your own at home.

Without Weights: 

In this type of technique, you use your body as resistance against gravity. It is a perfect combination of body movements with a full-body workout that promotes fat burn. They are an excellent choice if you’re starting up. As no weights or equipment is required, you can do them anywhere with ease.

How Full-body workout benefits

Work on every muscle: The compound movements involved in it make it easier to work on every muscle. Moreover, you can mix up two basic exercises for different muscular regions and create one smooth exercise. This will target even more muscles.

Uplift Heart rate: You can improve the functioning of the heart with a full-body workout. It would become easier for the heart to meet the metabolic demands of the body. Resulting in more oxygen and nutrients for every body organ.

Single workout to gain more: You’ll target multiple body muscles by doing only one workout.

Time-efficient: You’ll be able to hit more muscle tissues effectively in lesser time. Even a well-planned 20-minute session is beneficial.

Beginner-Friendly: When you’re a beginner, it is better to indulge in an activity that engages your whole body and makes you less vulnerable to any injury.

Promotes Fat loss: When we exercise, it will increase the blood flow to the muscles. This forces fat cells to get released in the form of energy expenditure at a rapid rate. Hence, results in fat loss.

Increase lean mass: After reducing the body fats, lean mass is the body mass you are left with. It will help you build a well-rounded physique.

Better Recovery rate: Recovering is an important process while targeting the body’s muscular groups. This workout gives you the option of having multiple and longer breaks so that your body can rest before further engagement.

These Full Body Workout Exercises you can do at home

1. Plank ( Forearm Plank )

Plank

  • Benefits:

– Works on Neck, Shoulder, Core, Glutes, Thighs, and Legs
– Improves body alignment, flexibility, metabolism, and mental health.

  • How to perform:

– Get on all fours on your exercise mat.
– Place your forearms directly under your shoulders with your palms (or your fists) touching the ground.
– While keeping your body straight from head to toe, get on your toes.
– Squeeze your abdominal muscles and glutes. Now focus on maintaining the posture.
– For beginners, go for 20-30 seconds and then increase your timing week by week.
– After that rest your body and repeat.

  • Variations for beginners:

– Straight arm plank
– Knee Plank
– Elbow plank

  • Keep in mind:

– Make sure that you align your hips with your body. Neither much up nor down.
– Don’t forget to breathe. Otherwise, you’ll stress out your body.
– Your neck should be in line with your body.

2. Pushups

Pushups

  • Benefits:

– Works on Neck, Shoulder, Core, Glutes, Thighs, and Legs
– Improves body alignment, flexibility, metabolism, and mental health.

  • How to perform:

– Get on all fours with your hands slightly wider than your shoulders.
– Extend your legs with the hip-width distance between them.
– Now, balance your body on your hands and toes.
– Inhale and bend your body downwards. Your elbows should be in line with the ground.
– Exhale and move your body upwards.
– Repeat this.

  • Variations for beginners:

– Wall push-up
– Bent knee push-up
– Incline push-up

  • Keep in mind:

– Keep your body straight
– Focused breathing with each movement

3. Squat

Squat

  • Benefits:

– Works on Hips, Hamstrings, Quadriceps, and Calves
– Strengthens core, and lower body, and with weights, you can engage your upper body too

  • How to perform:

– Stand with your feet a little wider than your hips.
– Put your arms straight in front of you.
– Inhale and bend downwards. As you bend, move your buttocks outwards.
– Maintain the position while breathing for as long as you could.
– Exhale and get back to the original.

  • Variations for beginners:

– Wall squat
– Side squat
– Plie squat

  • Keep in mind:

– Align your knees and hips as you bend and hold.
– Keep your core tightened.

4. Burpee

Burpee

  • Benefits:

– Works on Arms, chest, Shoulder, core, hamstrings, glutes, and core
– Combination of push-ups and squats with some leg movements
– Burns calories, boosts cognitive functionality, stamina, and stability

  • How to perform:

– Start with a squat position
– Touch the ground near your feet with your hands.
– With your weight on your hands, move your body to a push-up position.
– Do one push-up and get back to your original position.
– Stand and jump into the air with your arms up above your head.
– After landing, repeat the squat position.

  • Variations for beginners:

– Beginner burpee

  • Keep in mind:

– Try to land on the balls of your feet
– Hold your body muscles tight

5. Lunges (forward lunges)

Lunges

  • Benefits:

– Works on Glutes, Hamstrings, Calves, and Quadriceps
– Strengthen leg muscles, improves balance and stability

  • How to perform:

– Start with a standing position.
– Keep your feet at hip-width and hands on your waist.
– Step forward with one leg and keep your other leg behind.
– Bend your knees and lower your body downwards. Return to the original.
– Repeat it with another leg.

  • Variations for beginners:

– Static lunge
– Back lunge
– Walking lunge

  • Keep in mind:

– Don’t touch the ground with your knee.
– Keep your core engaged and body straight.

6. Jumping jacks

Jumping Jacks

  • Benefits:

– Works on the Shoulder, abdominal, hips, glutes, and quadriceps
– Increase bone health, endurance, and better control of the body

  • How to perform:

– Start with a standing position.
– Keep your body straight and hands to your sides.
– Jump and spread your legs more than hip-width, and arms above your head nearly touching.
– Jump again and get back to the original position.
– Repeat.

  • Variations for beginners:

– Squat jacks
– Rotational jacks

  • Keep in mind:

– Keep your legs and elbows straight
– Focus on your landing

7. Mountain climber

Mountain Climbers

  • Benefits:

– Works on full-body i.e. arms, shoulder, quads, core, thighs, and legs.
– Builds strength, endurance, and agility.

  • How to perform:

– Start from the plank position with only your hands touching the ground.
– Bring one knee closer to your chest while another one is straight.
– Now, shift to the other legs.
– Repeat this for 20-30 seconds for a start.

  • Variations for beginners:

– Low-impact mountain climber
– Wall mountain climber

  • Keep in mind:

– Your movements should be stable.
– Shift between the legs fast.

Takeaway:

Based on all the benefits (discussed above) a Full-Body Workout offers. There’s no reason not to incorporate it into our lives. You can do this beginner-friendly workout at home, at the gym, or at a park. And don’t get disappointed if you couldn’t do much in the starting.

Even a small session is good for you. If you stay consistent then you’ll be able to increase your training duration with time.
So what are you waiting for?

Looking for a full-body workout? Fitness Dabba has you covered with a variety of exercises for every muscle group.


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