Exercise Resources for Complete Beginners

Regular exercise is proven to improve heart health and mental and emotional well-being.

Exercise is also known to reduce stress and help to prevent depression and anxiety.

This list is a short collection of completely FREE resources to get you started on your fitness journey.

You should always make sure you allow enough time in your life for at least some exercise.

Even if it is just for 10 minutes every day.

There is not much of a point in changing your exercise plan, but then not changing your diet plan!

When you eat the right foods, your body grows healthier and fat stores diminish. However, you must be doing some form of regular exercise to make this “excess fat” toned up.

Otherwise, you will end up with saggy fat deposits – particularly in your belly area.

You can eat the right food (like low-carbs) to get your body storing less fat, but if you are not working to burn any of your existing fat off, you will struggle to shift the pounds.

…Your body burns carbohydrates for energy before burning fat. If you lower your carb intake, your body has no choice but to start feeding off your stored fat for energy.

So, you can mix moderate exercise (even just 10 minutes a day) with this diet plan and you will see much faster results than if you just diet or just exercise on their own.

Doing these things together is the ultimate key to success in weight loss!

Why am I able to talk about exercise?

I have been attending the Cardiac Rehabilitation programme since November 2017 and I exercise at the gym twice a week.

Unfortunately, I was sent to Cardiac Rehab after I was diagnosed with chronic illnesses (Heart Failure and Dilated Cardiomyopathy) in April 2017.

However, due to my regular exercise routine, my stamina and overall heart-health is now showing an improvement in scans!

This has helped me to understand how much exercise is good (and bad) for me and what specific exercises are best for me.

I have an individualised gym plan and have had advice from a nutritionist, psychologist and other professionals regarding my personal exercise regime.

To keep track of my optimum heart rate and calories burned etc., I use the FitBit Charge 2.

**It really is amazing!**

I took it off for a week while I went on holiday last year, but as soon as I got back home, it was back in it’s rightful place on my left wrist!

If you have a heart problem, ask your Cardiologist about Cardiac Rehab!

If you do NOT have a heart problem, still ask your doctor what they can do to support your exercise regime or, if you have the money, why not join a gym or get a personal trainer?

The NHS website also provides FREE exercise videos and resources which you can use at home in your own time and in your own space!

Types of Exercise

Aerobic

Relaxes blood vessel walls, burns body fat, lowers blood sugar, boosts mood, lowers blood pressure, raises “good” cholesterol. Reduces the risk of heart disease, stroke, type 2 diabetes, breast and colon cancer and depression.

* Watch THIS video for an Aerobic workout

Strengthening

Makes you stronger, lowers blood sugar, stimulates bone growth, improves balance and posture, and reduces stress and pain in the lower back and joints.

* Watch THIS video for a Strengthening workout

Stretching

Helps maintain flexibility in the muscles and tendons as the muscles shorten in old age. Reduces the risk of muscle cramps and pain, muscle damage, strains, joint pain, and falling.

* Click HERE for examples of Stretching exercises

Cardiovascular

Improves heart-health, improves metabolism, releases “feel good” hormones, better control of blood sugar, raises heart rate, increases blood circulation, burns calories.

* Watch THIS video for a Cardio workout

Remember

Always warm up for at least 5 minutes before exercising. It helps to prevent sore muscles and gets you ready for your workout.
Always cool down for about 5 minutes after exercising. It allows your body to recover from your workout and gives your heart rate and blood pressure a chance to slowly return to normal.
Know when to stop!

* If you sit without cooling down, you can get dizzy or have palpitations!!

** If you get dizzy, short of breath, lightheaded or have any irregular heartbeats while exercising, slow down or rest.

*** If you have ANY pain…STOP and call a doctor. If the pain or pressure is in your neck, jaw, chest, shoulder or arm, call 999 straight away!