If you never workout before then this beginners workout routine is for you.
One of the best ways to lose weight and control your blood sugar is to start a workout routine.
There are many studies that shows that people who add exercise to their weight loss program lose more weight than just diet alone.
Weight loss and controlling your diabetes is about the food you eat and the activity you do.
To make sure you’re losing weight you need to know your daily calorie intake and calories burned during your exercise.
So by adding a workout routine to your day you will lose weight even faster.
You can use the examples below to help you reach your weight loss goals.
Below there is a beginner workout routine with workout videos and then there will be links to an intermediate and advanced levels routines. So make sure to save this page.
So let get started with beginners workout example.
This workout for beginners includes 5 days of different exercises.
You will do 2 cardio workouts , 2 strength workouts and 1 stretching / flexibility routine for a total of 5 days and then 2 rest day for this one week routine.
Day One Workout Routine - Aerobic Exercise
The workout below is from Fitness Blender which is a 30 minutes workout.
For this workout you will need a set of dumbbell and comfortable workout shoes.
The exercise that you will be doing in this work are: Jog in Place Jacks, Windmill Steps, Static Squat + Punches, Static Lunge + Curls, Static Lunge + Tricep Extension, Fingertip to Toe Jacks and Stutter Step.
While doing this workout, make sure to check that you are within you target heart rate zone.
Day Two Workout Routine - Strength Training
Let get started with this strength training routine. You can visit resistance band exercise or dumbbell exercise. Both links will take to an exercise that shows you how to do the exercise correctly, also both of them have some more great workout routine.
Once you are ready follow the exercise video below. This workout will include Bicep Curls + Kicks, Bridge + Skull Crushers, Leg Lift Chest Press Crunch , Deadlift + Fly, Overhead Press + Side, Leg Raises, Arm Circles + Marching variations and Reverse Lunges + Lateral Raises.
Once your done the exercise routine above make sure to finish up your strength training with this 5 minutes core workout.
Day Three Workout Routine - Stretching / Flexibility
Day three is about taking it easy and do some stretching, so below is a 17 minutes “Quick and Easy Pilates Toning and Flexibility Workout”.
In this video you will do: Overhead Stretch to Toe Touch, Push Up, Imprint, Hundreds, Side Hip Raise (L&R), Swimmer, Back Bow Crossover,Toe Taps, Heel Taps,Prone Leg Raise, Shell, Cobra and Seated Toe Touch.
Day Four of the Beginner Workout Routine - Aerobic Exercise
Day four is another low impact aerobic exercise like day 1 but it will focus on different muscles while you are doing this workout.
Day Five Workout Routine - Back to Strength Training
On day five your going to do the same thing like you did in day 2 but this time your are going to focus in different muscles.
In this video you will do: Push Up, Toe Touch Crunch, Squat, Russian Twist, Supine Push Up, Side Oblique Crunch with Leg Raise (Left), Lunge and Side Oblique Crunch with Leg Raise (Right)
Day Six and Seven Workout Routine - Rest
YAY!!! You did you first workout routine. On these two days take it easy, I would like to you to do some light bike riding or walking or even if you have housework count that as a light workout day.
Once you have done the Beginners Workout routine for a few weeks it time to move onto the intermediate and advanced levels routines.
If you like this workout check out more Beginners Workout Routine at evilcyber.com
The resistance band bicep curls is similar to the dumbbell curl but instead of using dumbbells you are using resistance bands. The bands allow you to switch.
Interval training or HIIT which is short for High-intensity interval training, which is a great way to combine low intense aerobics with high intense workout.
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Diabetes fit for life
Beginners Workout Routine