New to Fitness? Check Out These Tips

You’ll need to first establish a foundation for physical activity before diving in head-first! Allow your body to get used to exercise by performing five days of moderate activity, which elevates the heart rate between 40-60% of maximum heart rate, or by performing activities such as walking, riding a bike or light resistance training that allows you to still hold a conversation without difficulty. This pace of exercise will burn calories and get your muscles, joints, ligaments and tendons accustomed to working out. Remember, exercise, just like anything else is a process; doing too much, too soon without a foundation, will likely lead to injury and frustration.

Try this full body circuit to get started. Use machine weights for this circuit, which will ease the stress on your joints and ligaments while focusing on building strength in the working muscles. Do each exercise once. *Repeat circuit for a second time for added intensity. Increase or decrease rest periods as necessary for a more or less intense workout.

Exercise Sets Reps Weight Rest Period
Leg Press 1 15 Challenging 0-30 seconds
Chest Press 1 15 Challenging 0-30 seconds
Lat Pulldown 1 15 Challenging 0-30 seconds
Shoulder Press 1 15 Challenging 0-30 seconds
Hamstring Curl 1 15 Challenging 0-30 seconds
Calf Raise 1 15 Challenging 0-30 seconds
Biceps Curl 1 15 Challenging 0-30 seconds
Triceps Extension 1 15 Challenging 0-30 seconds
Ab Crunch 1 15 Challenging 0-30 seconds

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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