Topic: Beginner Fitness Programme

[firdaus]

Starting out: A sample program for beginner
 
The objectives for getting into a fitness program vary from individual to individual. Some may just want to lose 2-3 inches off the waist, some may want to improve their health while others may want to increase muscle mass. Whatever it is, the beginner's program must generally be low in intensity, frequency and duration. The reasons for being so are:

•   To minimise risk of injuries
•   To prevent physical and mental burnout
•   To allow room for improvement
•   To enable one to adjust to the new lifestyle

But before you start a program, it is a good idea you check with a doctor to obtain permission to exercise, especially if you're over 40, or if you have any health problems.
 
Once the doctor has given the green light you may start a general sample program for overall fitness like this:

•   Start with 3 days per week, non-consecutive days (e.g. Mon, Wed and Fri)
•   Do aerobic exercise like brisk walking, jogging or cycling for 20 minutes (including 5 mins warm-up and 5 mins cooldown) on these 3 days.
•   Do stretching exercises for 5-10 mins after the aerobic exercise.
•   Do strength training for major muscle groups (legs, chest, abs and back) on 2 of the 3 exercising days (e.g. Mon and Fri).

[firdaus]

Helpful guidelines

1.   The best time to exercise is the time most convenient for you.
2.   Drink plenty of water before, during and after the exercise.
3.   Eat low glycemic index (GI) carbohydrate food before exercise and high glycemic index carbohydrate food after exercise. These meals should also contain some protein. Examples of low GI foods are: apples, yogurt and oatmeal. Examples of high GI foods are glucose drink and fruit juices.
4.   Eat at least 5 small frequent meals consisting a mixture of carbohydrates, protein and little fat throughout the day.
5.   Have at least 7-8 hours of uninterrupted sleep everyday.
6.   Progress slowly either by :
•   prolonging the duration (e.g. exercise 5 more mins)
•   increasing the frequency (e.g. training 1 more day) or
•   increasing the intensity (e.g. walking faster or carrying heavier load)
7.   Do not do a double progression. For example, do not prolong the duration and increase the frequency concurrently. Also, each increment must be as little/slow as possible.  

[firdaus]

i have been so dormant for so long, i developed a chronic back problem, subhaana Allah... was that ever painful...  

actually one of the reasons i am starting this is cuz i dont want my brothers and sisters to go thru the same thing i did... ouch!

[samsparky]

baarakallaahu fikum. May Allaah reward you for your patience and efforts aameen.
May Allaah raise your rank aameen.

[firdaus]

baarakallaahu fikum. May Allaah reward you for your patience and efforts aameen.
May Allaah raise your rank aameen.

   ameen wa feeki sister.... so what do you think about my post?

[CrescentOfTheMoon]

Baraka'Allahu fiki dear sister Firdaus !
your subject is healthy and active !
so you are masha2'Allah ..
^_^

[firdaus]

Baraka'Allahu fiki dear sister Firdaus !
your subject is healthy and active !
so you are masha2'Allah ..
^_^

ooooohhhh noooooo i am nooootttt..... i have a back ache, my feet hurt all the time... subhaana Allah...... Allah Grant me Patience inshaa Allah!!!  

[CrescentOfTheMoon]

May Allah heal you dear sister ! and yes , you need just patience and lets not forget mentioning the name of Allah , it will help alot : ) ...

And , plz watch out the wrong foods for you body .....( The body can't deal with all the kind of foods , even if it is delicious or tasty ! we better watch out ) ..
Salam (F)


maasha Allah dear cres....

yes i know... thats why lately i have been cooking my own food.... there is much joy in doing that.... i was thinking of baking a cake.... only theres no one to share it with me....

[lauraflem01]

Good informative guidelines.

Few days ago I was desperately looking for effective techniques to be fit, I tried dieting and exercise for flat stomach then one of my friend suggested me a Flat Stomach Exercises to get a sexy stomach as well feel better. The exercises contain descriptions and pictures at http://www.how-to-get-a-flat-stomach.com/flat-stomach-exercises

[amar_labedi]

Baraka'Allahu fiki dear sister Firdaus !
your subject is healthy and active !
so you are masha2'Allah ..
^_^

ooooohhhh noooooo i am nooootttt..... i have a back ache, my feet hurt all the time... subhaana Allah...... Allah Grant me Patience inshaa Allah!!! 

Assalamalaikum wa rahamtullahiw a barkaltuhu

Alhamdulillah i am having back ache from a long time and i am praying and doing excercises concerned and i hope Allah will bless me with shifa... Inshallah