If you are brand new to exercise, or just embarked on a fat-loss journey for the first time, you might feel overwhelmed by the amount of exercise options that exist for you. Running clubs, biking clubs, CrossFit boxes(gyms), HIIT classes, you name it-- everyone is competing for our attention and our money, and everyone claims that their method is the best method for beginners to get fit and lose fat.
But what does the science say? Well, the science says that for optimal cardiovascular health and skeletomuscular wellness, most of us need a weekly balance of resistance training and cardio training. Specifically, most of us see the best impact on our health markers by doing 3 to four days of resistance training + two to three days of cardio training in a given week, with at least one day of true rest or minimal exertion. This means that an optimal training split would allow the trainee to do multiple forms of exercise.
So, which ones are truly best for beginners? A great way to determine what's best for you is to look at any exercise modality through three lenses. One, is it accessible to you based on physical location? Two, are you drawn to the exercise as something you think you would want to consistently do a few times per week? And three, do you have the skillset or the general health to safely do the required movements right now? An individual recovering from back surgery might not be best equipped to jump into a powerlifting-based resistance program, but very well could benefit from doing bodyweight exercises while they continue their recovery.
At-home, bodyweight/low weight programs make a lot of sense for beginners to get acclimated with building muscle on resistance days, and a dedicated 40 minutes to an hour of brisk walking is more than enough to reap significant cardiovascular benefits. A good blend of both in a given week will not only help you safely transition into an active lifestyle, but will also help you lose fat from Day 1 alongside a healthy, balanced diet!
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