There are various types of exercise, including:
Aerobic : The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.
Strength : These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.
Calisthenics : These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, situps, pushups, and pullups.
High-intensity interval training (HIIT) : This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Boot camps : These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability : These exercises are designed to strengthen muscles and improves body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercise.
Flexibility : These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.
Commen questions :
1. I'm a beginner. where to start ?
As a beginner, your goal should be to adapt your body to your workout and make workout a daily habit. The exercise intensity increases step-by-step, you will find it's easy to pick-up.
2. Should I warm up & stretch ?
Yes, Warm up is important before your workout. It helps you reduce injuries and improve your workout performance.
Stretching after workout is also necessary, because it helps your body to return it's normal state and even reduce the chances of muscles soreness
3. How often should I exercise ?
You can repeat your daily workout as your need. For beginners, we suggest that you exercise once a day and 2-3 days in a week. For experienced users, you can exercise once or several times a day as you need.
All workouts are designed by professionals, It's suitable for everyone, teens & adults, men & women. If you're ill, injured or unable to do exercise, due to your personal physical condition, please consult you doctor before exercising. We're not responsible for any injuries, you may sustain while exercising.
4. What if I miss a workout day ?
Take it easy, missing one workout day won't derail your progress. You can count it a rest day and continue the workout tomorrow. Listen to your body, don't rush to catch up on the missing progress. However don't make it a habit. Lake of motivation can hinder your progress.
5. Can't see the result ?
Exercise is a gradual process and the completion of each movement is an improvement. We recommended that you choose a goal that fits your fitness level and exercise under guidance. This helps avoid injuries, build muscles more efficiently and get better results. In addition eat more protein-rich foods, such as eggs, chicken breast and milk also helps.
6. Why workout with dumbbells ?
Compared with bodyweight workouts, dumbbell workout bring more load and stimulation to your muscles, cause the muscle fibers to grow stronger and bigger to cope with the extra load. In the other words, working out with dumbbells can effectively promote muscle growth
No dumbbells at home ? you can use water bottles or other weighted objects instead.
7. Benefits of using dumbbells
Helps you burn more calories
Strength training with dumbbells is more intense and requires more energy. Therefore, in addition to calories burned during exercise, your body will keep burned calories for almost 24 hours after workout (after-burn effect).
Versatility and convenience
With just a pair of dumbbells, you can perform dozens or even hundreds of different strength and muscle building exercises. This mean that you can target a different muscle groups without the need for several different equipment.
Independent control
Another advantage of dumbbell workout worth mentioning is that dumbbells allow you to exercise one limb at a time, which is ideal for those who have injuries in certain body parts but don't want to give up exercise altogether.
8. How to choose the right weight dumbbell
This is entirely based on your strength and fitness goal.
– To strength your body, choose that allows you to do 6 reps of any exercise once.
– To build muscles, choose the dumbbell that allow you to do 8-12 reps once.
– To improve your stamina, choose the weight that allow you to do more than 15 reps once.
(Please keep the right form in each reps)
9. How to use dumbbells safely ?
Use the right form
Whether you are a beginner or have some experience, it is always important to use the right form during each exercise. If your form is perfect, the results will definitely be better and injuries can be avoided.
Never forget to warm up
Warm up is necessary before any exercise. Especially when you are going to strength training with heavy dumbbells. If you miss the warmup, you may not be able to complete the training properly or even get injured.
Balance your workout
Don't focus on just one area. All major muscle groups need to be exercised, your arms, chest, legs, back, belly, shoulder, etc.
How to get started:-
It’s essential to consider a few things before starting a new workout routine.
1. Check your health
It’s important to consult your healthcare provider and get a physical medical examination before starting an exercise routine.
This is particularly important for those new to strenuous and vigorous physical activities. An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimize your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your particular needs.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you can finish those short runs, increase the distance until you can run the whole 5 kilometers in one session
Take it easy, missing one workout day won't derail your progress. You can count it a rest day and continue the workout tomorrow. Listen to your body, don't rush to catch up on the missing progress. However don't make it a habit. Lake of motivation can hinder your progress.
5. Can't see the result ?
Exercise is a gradual process and the completion of each movement is an improvement. We recommended that you choose a goal that fits your fitness level and exercise under guidance. This helps avoid injuries, build muscles more efficiently and get better results. In addition eat more protein-rich foods, such as eggs, chicken breast and milk also helps.
6. Why workout with dumbbells ?
Compared with bodyweight workouts, dumbbell workout bring more load and stimulation to your muscles, cause the muscle fibers to grow stronger and bigger to cope with the extra load. In the other words, working out with dumbbells can effectively promote muscle growth
No dumbbells at home ? you can use water bottles or other weighted objects instead.
7. Benefits of using dumbbells
Helps you burn more calories
Strength training with dumbbells is more intense and requires more energy. Therefore, in addition to calories burned during exercise, your body will keep burned calories for almost 24 hours after workout (after-burn effect).
Versatility and convenience
With just a pair of dumbbells, you can perform dozens or even hundreds of different strength and muscle building exercises. This mean that you can target a different muscle groups without the need for several different equipment.
Independent control
Another advantage of dumbbell workout worth mentioning is that dumbbells allow you to exercise one limb at a time, which is ideal for those who have injuries in certain body parts but don't want to give up exercise altogether.
8. How to choose the right weight dumbbell
This is entirely based on your strength and fitness goal.
– To strength your body, choose that allows you to do 6 reps of any exercise once.
– To build muscles, choose the dumbbell that allow you to do 8-12 reps once.
– To improve your stamina, choose the weight that allow you to do more than 15 reps once.
(Please keep the right form in each reps)
9. How to use dumbbells safely ?
Use the right form
Whether you are a beginner or have some experience, it is always important to use the right form during each exercise. If your form is perfect, the results will definitely be better and injuries can be avoided.
Never forget to warm up
Warm up is necessary before any exercise. Especially when you are going to strength training with heavy dumbbells. If you miss the warmup, you may not be able to complete the training properly or even get injured.
Balance your workout
Don't focus on just one area. All major muscle groups need to be exercised, your arms, chest, legs, back, belly, shoulder, etc.
It’s essential to consider a few things before starting a new workout routine.
1. Check your health
It’s important to consult your healthcare provider and get a physical medical examination before starting an exercise routine.
This is particularly important for those new to strenuous and vigorous physical activities. An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimize your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your particular needs.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you can finish those short runs, increase the distance until you can run the whole 5 kilometers in one session