getting started exercises

You must do exercises to reduce muscle mass loss

exercise – how to get started

Are you Ready to Get Serious about Exercise and to Get Fit?

Then, this is where you start with our FREE Fithh Getting Started Exercises eBook (Fithh GSE eBook). based on High-Intensity Interval Training [HIIT].

Getting Started Exercises

The initial levels and sets of exercises in the Fithh Getting Started Exercises eBook explained here are for those who rarely exercise or find it difficult to start. It is for those that just need something that’s not time-consuming or hard but simple to do that does work.

They are easy exercises and short sessions so no excuses to not get started. The later Levels of the exercise program, Levels 3 onwards, contain harder exercises. They are better suited to those that want to continue to build their fitness level and believe they can handle more challenging exercises or for those that are reasonably fit and want a regular routine that will maintain or improve their fitness.

there is no upper age limit to exercise training

If you think you’re too old to exercise, think again. Researchers at Tufts University’s Human Nutritional Research Centre studied the effects of strength training on a group between the ages of 63 and 98. Most needed hearing aids or wheelchairs.

After just ten weeks, even the most elderly saw an increase in muscle strength, stamina, and stability. Many were able to walk unaided by the end of the study.

Robert Marchand recently broke the cycling hour record for centurions. In 2014, a then 103-year-old Frenchman and former wine dealer named Robert Marchand rode his bicycle into the record books. He cycled 26.92 kilometres (16.7 miles) in one hour, the farthest anyone over 100 has gone. Scientists studied his body, tracked his progress, and came to one conclusion: there is no upper age limit to training.

105yr old Robert Marchant on his bike. Getting Started Exercises.
105yr old Robert Marchant on his bike
Robert Marchant on his bike at the Velodrome. Getting Started Exercises.
105yr old Robert Marchant on his bike at the Velodrome
Muscle mass: Use it or lose it

Age-related mobility limitations are a fact of life for many older adults. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.

A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men. Those findings come from NIA’s Baltimore Longitudinal Study of Aging (BLSA)

You do not need to do a lot of exercising to become reasonably fit. All you need is 8 -12 mins a session at home using some specific exercises 3 to 4 times a week.

Exercise has one major benefit many of you may not know. As we get older our Lungs get smaller and we lose Lungpower. This causes us to have difficulties with climbing stairs, grocery shopping, household chores or other physical activities.

The only way to increase your lung power is to challenge the maximum capacity of your lungs through regular exercise. Do that on a regular basis and your Lungs can’t help but grow bigger and stronger.

It’s just like what happens to your muscles when you lift weights. Your muscles will only grow if you lift weights that are heavier than your muscles are used to. Otherwise, you’re just wasting your time.

to much exercise can be harmful

However, did you know that too much exercise, specifically exercise involving cardiovascular endurance training, may actually be bad for you?

Who is at risk of doing too much cardiovascular endurance training? Primarily ‘extreme’ athletes, including:

  • Ultra-marathoners
  • Ironman triathlon competitors
  • Very long-distance bicycle racers
  • Olympic cross-country skiers
  • Long distance swimming ocean racers.
Marathon Runners

Think of exercise as being like a drug. If you follow your doctor’s guidelines and take a moderate amount of the drug, it has few side effects and lots of beneficial effects. But if you take too much of the drug over a long period of time, then your body will suffer. The same thing goes for exercise. The benefits of regular, moderate exercise (10-12 mins regularly) greatly outweigh any risks for most people. But if you overdo it, and overdo it for a long period of time, you’re setting yourself up for potential damage to the heart and major blood vessels of the body, especially those that connect directly to the heart.

Remember like any potent drug:
Too Little Exercise gives no Benefit – Too Much Exercise can be Harmful.

fithh gse exercise ebook procedure

Fithh GSE EBOOK Procedure
We will be starting with approximately 4 – 5 minute exercise sessions building to 10 – 12 minute sessions. You can carry out these exercise sessions 3 to 4 times a week or daily depending on the time you have or your fitness level. The sessions may be short to start with, but you will be surprised how quickly you will gain some fitness and start to feel you have more energy.

You will benefit even if they are short sessions if you keep in mind one Rule.

“Do the exercises as fast as you are able as the object is to become a little breathless and increase your heart rate.”

For example, Level 1 Set 1B Half Squat, start by doing this exercise 10 times, that is, 10 repetitions at a slow speed. Then when you feel you are ready, do the last 5 repetitions at a faster rate.

In the first exercise Level, you will find simple sets of exercises with different exercise movements. You can choose the set (Level 1 set 1A, set 1B or set 1C) that suits your fitness level to get you started on your path to health & fitness.

It does not matter how easy the exercises are or the set you choose. What matters the most is that you like the exercises in the set you chose, and you can perform them easily. In this way, you will continue with the exercise program instead of dropping out or get bored. Also, you may not be at the level of fitness for the later exercises at this time, but you will be sooner than you think.

High-Intensity Interval Training (HIIT)

These exercises are based on High-Intensity Interval Training (HIIT) but You decide to rest when you feel you need it. That’s right; do not rush an exercise as you will get more out of the exercise if you do it in its proper form without taking shortcuts. Short rests are good because they will allow your heart rate to come back down to normal.

Ideally, to get the most benefits from exercise, you need to push your body hard enough for a challenge while allowing adequate time for recovery and repair to take place. One of the best ways to accomplish this is with HIIT, or high-intensity interval training, which consists of short bursts of high-intensity exercise followed by a short rest and repeat, as opposed to extended episodes of exertion (Cardiovascular Endurance Exercising).

Move on to the next set within a level or a new level as soon as you feel you’re capable because monotony is the worst enemy of exercising. Move through each level and its sets in the order in this eBook so you build up a routine and not get bored. Be patient as your muscles will become more flexible as you progress through the exercise sets.

Make these exercising sessions Fun! Start on your own if you are motivated otherwise start with a friend or family member and make it a fun time. But no cake and coffee afterwards, better with a piece of fruit, some protein or just water.

If you’re interested in trying out HIIT, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time. You should also consult with your doctor before starting any new exercise program.

how do you exercise regulary?
  • How do I Exercise Regularly?
  • 1. Always exercise on Monday.
  • 2. If possible, exercise first thing in the morning.
  • 3. Best before you shower and before breakfast. Get up a few mins early if you need to.
  • 4. Never skip exercising for two days in a row.
  • 5. Give yourself credit for the smallest effort.
  • 6. Make it fun and try to exercise with a friend or family member.
  • 7. Exercise minimum 3-4 times a week.

Why exercise first thing in the morning? It is because our willpower is said to be strongest in the morning and it stops other things getting in the way of a training workout. Studies also show that people who exercise in the morning tend to make healthier food choices for the rest of the day.

Why it is best to exercise with a friend or in a group? Countless studies have shown that exercising with a friend or in a group significantly helps with motivation, both during a session and over time.

Note 1:
Be aware that in winter your muscles will be cold, especially in the mornings, so you need to do some warm-up exercises to start. If you feel any pain in any muscle area, then best to stop or change the exercise. Use Level 1 Set 1A as your warm-up exercises.

Note 2:
Repetitions mean if you do 10 Half Squats then you just did 10 REPETITIONS (or REPS) of Half Squats.

Note 3:
There are 5 exercises in each Set and 3 Sets of 5 exercises in each Level.

1. Warm up before any exercising. Use Level 1 Set 1A as your Warmup before EVERY session of exercising. Do 10 repetitions of each exercise in Set 1A to warm up.

2. Start with Level 1 Set 1B and do 10 repetitions of each exercise in set 1B without stopping if you can, otherwise rest if you need to. Then do this set 1B two more times.

3. The aim is to complete each Set 3 times x 10 Reps each exercise within 12 mins with a 40 to 60sec break between each Set OR have a break at any time when you feel you need to. Do the set of exercises you chose 3-4 times a week. Then move on.

4. If you find Set 1B or any other Set difficult then stay with that Set until you can complete the set 3 times x 10 Reps for each exercise within 12 mins with a 40 to 60sec break between each set. Then move on.

build your fitness at your level

Note 4: It may only take you a few minutes to do a full set to start with. You can stop there if tired or sore and carry on in the next session. The aim is to build your fitness level and learn the exercise movements. Then if you are doing the set 3 times within the 12 mins then you can move on to the next set of exercises or a new level.

5. To make these exercises more beneficial you need to get to a stage where you start to become breathless, and your heart rate has increased. To get to this stage you will need to do the exercises faster.

For example, Level 1 Set 1B Half Squat, start by doing this exercise 10 times that is, 10 repetitions at a slow speed. Then when you feel you are ready, do the last 5 repetitions at a faster rate. Do not break the technique to do them faster, complete the full exercise each time. Do not rush any exercise.

6. It is a good idea when you are working with a partner or friend who needs to learn the exercises or is less fit, to both do the same Level and Set at the same time. The more fit person can do twice the number of repetitions for each exercise. This way the less fit person can watch you do the exercises and learn, and you can get the extra workout you need. Working out with others makes the workout more enjoyable.

7. It is important to stay hydrated whenever performing strenuous activities

8. If you have a history of injuries, it may be worth your time to consult your physician before performing any exercise.

exercise at home

9. Try to exercise on a padded surface such as a carpet or exercise mat. Avoid hard surfaces such as concrete or ceramic tiles, which can be rough on your joints especially jumping exercises.

10. Stop at a Level and Set you find challenging and stay at that Set. You may be surprised that after time at this set your fitness may allow you to go on to more difficult sets.

11. Stretch after each exercise session.

If you feel you can handle a tougher workout, try the 7 minute workout routine here. The seven-minute workout is a high-intensity routine that includes 12 basic exercise moves. You perform each move for 30 seconds, then you rest for 10 seconds in between as you prepare for the next one. 

The only equipment you need is a wall and maybe a chair, making it a great workout for beginners and for anyone who’s on the go.

be cautious if there is any doubt about your fitness

If you have any doubts as to your capability to undertake these exercise programs, see your doctor or professional medical advisor before you start. You should not perform fast or vigorous physical activity without gradually developing and continuously maintaining an adequate level of physical fitness, especially if you are dealing with a health problem.

Please be aware that it is well known that the most common side effect of taking statins is muscle pain and cramping. So, if you get muscle pain while exercising and you take statins, which are routinely recommended for people who have cardiovascular disease, then you must see your doctor or professional medical advisor about the pain. DO NOT stop taking the statins.

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