Fitness for average daily activities is a goal for many sedentary beginners. After years of not exercising, many untrained wish it was easier to get around and do daily tasks. A secondary goal for them might be to lose weight.
Excess weight is often the reason average daily activities are difficult and that partly results from not training muscles to uptake glucose. Glucose is the bodies brain fuel and muscle fuel. If the muscles are not trained, glucose from carbohydrates go directly to fat.
The solution is not to eliminate carbohydrates but to eat the right ones. White flour, sugar, sodas, and pastries are the wrong ones. Fruits and vegetables are often considered negative calories because their enzymes consume themselves and other foods.
Low impact aerobics like walking, biking, swimming, and treadmills burn fat. Beginners might start with 10 minutes a day but should aim for 30 minutes and 150 minutes a week. Two walks a day are better.
After losing weight with proper diet and low impact aerobics, beginners should start a resistance training routine. First comes an assessment of posture, function and movement. Weight training should not begin until functional movement is correct. Bad movement form causes injuries.
The first resistance training utilizes low impact weights at 50% to 60% of one lift capacity. At the beginning, this is a guess, but the right weight becomes apparent. There should be three sets of 20-25 reps so the weight should be light enough to finish all sets.
These low impact sets burn fat, build endurance, and start building strength. They train the body to start absorbing glucose to prepare for more training. Now the carbohydrate sugars stop going directly to fat.
With aerobic progress, the beginner can start adding time to each exercise and frequency. Then comes more intensity with intervals. Intervals can be one to three minutes of 80% maximal heart rate. Intervals speed up fat burning. Longer times of higher intensity start to burn more glucose, but it will still burn fat. It also burns lean muscle so at this stage, resistance training is necessary.
Higher intensities and muscle building increase the metabolic rate. Higher metabolism burns more calories. A real friend to the beginner exerciser. An advanced exerciser might not want to lose weight because the cost is lean muscle and then over training and injury.
As the process continues, the beginner starts to lose weight and move faster. They can exert themselves for longer periods of time and engage in more types of body movement. Average daily activities will be easier and it might be time for some fun recreation.
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