Exercise for Beginners

Exercise for Beginners

Exercise for BeginnersDecided to start exercise programs but don’t  know how to go about it? This article offers some basic tips for people who are fairly new to fitness training and looking for the best workouts and routines.

Research studies has proved that the regular exercise can cure some forms of heart disease and anxiety. Exercise has been effective to prevent and recover from some types of cancer, arthritis, and  depression. Regular exercise can help people lose weight and become slim and smart.

As a beginner, we need to understand our goal and the type fitness method that we like. Try asking these questions to ourselves

  • What type of exercise that we enjoy doing?
  • Are we comfortable doing these activities regularly?
  • What type of exercises that we do not like?

Exercise for BeginnersAccording to Redberg, there are different ways we can do our exercise methods that would benefit our body. Walking, running, dancing, cycling, gardening, doing household activities are few of them. Whatever activities we choose, the most important thing is to become active in an exercise that we would enjoy everyday. When we start doing something we like, that will increase chances to make it as our habit on every day.

How much exercise one should do as a beginner?

Experts recommends that at least 30 minutes of brisk walking or any other moderate-intensity physical activity on every day is enough to maintain a body fit and healthy. We can find out our intensity of exercise  by checking our heart rate and pulse during the exercise. Target heart rate for moderate-intensity physical activity should be 50% to 70% of maximum heart rate.

Maximum Heart Rate of a person varies based on the age. We can calculate the age related heart rate by subtracting the person’s age from 220.

At first, we need to evaluate what type of exercise suits to our body. It is better to consult with a doctor and find out, if any particular type exercise is suitable for our body or not. It is very important that we should get a medical clearance from our doctor especially when we are prone to any heart ailments or any other complications. Males aged above 45 and female aged above 55 should compulsorily get approval from a doctor before going to enroll with any fitness program. In case of older people, get a thorough check up and advice from the doctor even if their present medical conditions is satisfactory.

imagesWhere should we start our exercise? At home or at fitness center?

It is better to enroll with a reputed fitness center as a beginner. At the fitness center, we can choose the exercise with the help of an expert fitness trainer there. Remember, whatever exercise we choose, start with low intensity in the beginning and continue build up over in the coming days. This approach is most appropriate to the longevity of our exercise program. If we start exercise with hard steps in the beginning itself, that could only cause injuries and exhaustion to our body. Many beginners make the mistake of starting out their exercise too aggressively assuming that it would produce instant results. According to fitness experts, such people with aggressive approach will not stick with their fitness program for long. It is better to develop our exercise as a new habit that we can stick with for life long.

We should always choose an exercise that we enjoy doing or else it will be hard for us to continue doing the same thing daily for long. Suppose if we do not like jogging in the early morning, choose a time that we are comfortable. Choose an exercise that we enjoy doing the most or the activities that we hate the least, because then only we continue practice it for long and complete our fitness term.

Not getting optimal results?

This happened because we were not doing the right thing until now and that prevent us from getting the results we aimed. Here are few points for beginners to focus on and get the best results.

Don’t get stressed, relax

Beginners often get stressed during the first few days of their fitness program because they are anxious about their body weight and eager to achieve results quickly. Lack of preparation, lack of confidence are some of the reasons for such anxiety. Don’t get stressed during the workout. Approach every activity with relaxed mind. Do some medication, if required. Set a realistic goal for different phases of fitness program and focus on them to achieve. Never push yourself hard to achieve anything as that can cause injuries. Develop enthusiasm and get motivated to try different fitness methods. Remember, patience is the companion of wisdom.

Exercise on all days

As a beginner, it is very important for us to stick to our fitness program with utmost dedication. Don’t miss exercise on any day and make it as a habit. Choose the most comfortable time and place for our exercise and that would encourage us follow the exercise routine daily. We need to maintain a consistency in all our fitness activities. Keep doing something on every day and enjoy what we do!

Exercise for BeginnersSlow and Steady

Do every exercise slowly and carefully. Use fitness machines and equipment carefully and understand how to operate them safely. Attend fitness classes regularly and learn more about these fitness equipment and safe fitness practices. Understand common exercise mistakes mentioned in this article and follow the best practices always. For any help, always take guidance from the Gym instructor.  

What if no exercise interest us?

Walking and Aerobic exercise are the best alternatives if we don’t find any exercises that interest us.

Exercise for Beginners

Walking is a suitable exercise for all type of people. If you are physically weak, then consider walking for ten minutes everyday. Increase the duration by five minutes in every two weeks. Like this, we can increase the limit as the body stamina starts showing some improvements. Enjoy what you are doing. Let one of your friends also start practice with us and make our fitness practice more enjoyable.

Aerobic/cardiovascular exercise

Aerobic/cardiovascular exercises speed up our heart rate and breathing temporarily. Some of the most common Aerobic/ cardiovascular exercise are walking, running, cycling, dancing, and swimming. Cardiovascular exercise strengthen our heart and enhance our lung capacity. Do some cardiovascular exercise, like brisk walking, running or swimming, to elevate heart rate for 20-30 minutes to get the best result. Follow this at least five times a week. Do some slow, static stretches that last for 20 seconds for at least 4 to 7 days every week.

To be on a safer side, we should always seek our fitness expert’s opinion when we want to make any changes in our existing fitness program. If we are not keen on doing any exercise, then we need to consider moving to the nearest tennis or golf course where we can get more chances to explore our self.

 Image source: Google

Body fitness program Terms

Body fitness program Terms

Body fitness program Terms

A lot of informative journals and books about body fitness programs are available in the market, which offer all up to date information about the latest fitness programs, fitness equipment, food supplements and related information regularly.

It is a good idea to go through these fitness magazines and online articles to update our knowledge about personal fitness programs and equipment. Let us go through some of the common terminologies used in the body fitness in general. Knowledge about these terms would definitely help us to understand many fitness articles better. Here are few common terminologies used in personal fitness programs.

Aerobic Endurance

This measures our ability to do moderately strenuous activity over a period. It measures the efficiency of our heart and lungs that work together to supply oxygen to the body while doing exercise. Aerobic fitness equipment is used for these kinds of activities. It is the ability of the body to carry out repetitive movements. Aerobic Endurance is a very important in sports activities such as long distance running and other similar items.

There are three types of Aerobic endurance and it is classified based on the time duration. The short aerobic endurance is the one that lasts between 2 – 8 minutes while the medium aerobic lasts between 8 -30 minutes and the long aerobic endurance  lasts for 30 minutes and above.

Aerobic endurance offers many benefits to our body. It improves efficiency of our heart and increase the blood circulation in our body with lesser heartbeats. Besides this, Aerobic endurance improves our cholesterol level and reduces triglyceride levels as well.

Body fitness program TermsMuscular Endurance

This type of activity measures our fitness level by our ability to hold a particular position for a certain period or repeatedly for many times. For example, lift five-pound weight for 20 to 25 times continuously. People who are active in sports (football, basketball or hockey), that last longer periods, need to give proper attention to their muscular endurance. This is very important.

How to improve muscular endurance?

Doing any type of cardiovascular activity will help us improve our muscular endurance. Simple activities like walking, running or biking can make some improvements. Try Chin-ups, push-ups or triceps regularly to see a considerable improvement in the upper body. Read our blog 5 Top Outdoor Exercises To Keep Your Body Fit on Vacations 

Muscular Strength

This is different from muscular endurance. Muscular Strength measures our ability to exert maximum force. This method is relevant when someone has greater muscular strength in one particular area compared to another. E.g., it is used when our arms are stronger than our legs. This is practiced by lifting the heaviest weight that we can able to lift.

Important point: It is not advised to repeat strength training on any muscle more than once in 48 hours as it can cause injuries to body and muscles.


This is one of the most important part of a fitness program. Flexibility is the ability to move a joint through its full range of motion or the elasticity of the muscle. It is very important to maintain a high flexibility in our body because it would improve our performance and minimize the risk of injury in any sports activities. Flexibility of a body is determined by the extend that the body muscle can stretch its fibers. Our body becomes more flexible when its muscle fibers are stretched more.

How to improve flexibility?

We need to stretch every muscles in our body before or after doing our exercise. Do this only in warmed up condition or else this exercise would hurt muscles. Follow this practice twice or thrice in a day and we will see some improvements after few weeks of practice.

Body Composition

Body Composition measures the proportion of fat in our body as compared to our bone and muscle. It, anyway, does not refer to our weight or shape. Two people with the same height and weight may appear different because they have a different body composition. There are different ways to measure our body composition. Measurement using calipers and underwater body fat test are some of them.Body fitness program Terms

The body fat percentage could directly impact our overall well-being when it is above the limit. Excess fat content can cause many serious health issues such as cancer, diabetes, liver disease and heart related problems.

Taking weight on a regular scale does not asses our body fat percentage as it will not show how much quantity water, fat or muscle comprised of our total body weight.

Basal Metabolic Rate (BMR)Body fitness program Terms

Basal Metabolic rate is the rate at which our energy is utilized while resting. This shows the energy required for us to maintain life. This include maintenance of heart beat, body temperature, breathing nerve transmission, the energy cost of protein required to maintain cells.

There are many factors that affect  our Basal Metabolic Rate or BMR. Our age, weight, gender, body fat percentage, genetics, diet, heredity, our current activity level are some of the major factors that would impact our BMR rate. Our BMR levels slows down after the age of 20 at the rate of 10% every 10 years., so we need to adjust our life style accordingly. BMR level increases with the body weight.

Importance of BMR in Fitness Program

We all set certain goals in our fitness programs. Some of us wants to lose weight while few other wants to gain weight. There are few others just wants to maintain their existing weight. If we know our BMR level, we would able to plan our fitness program accordingly and achieve fitness goal and maintain it well. Hence, it is important to know the BMR level and ignoring it could impact performance to achieve our fitness goal.

How to calculate BMR?

We need to use the following formula to calculate BMR rate. Here we need to take our weight in Pounds and height in inches to calculate BMR.

Body fitness program TermsAssume a 30-year-old man whose height is 5 feet 6 inches (66 inches) and weight is 170 pounds. Let us calculate his BMR now.

66 + (6.23 x 170) + (12.7 x 66) – (6.8 x 30) =2001.3 ( BMR=2001.3)

This is an indicative BMR figure and the actual BMR would vary based on this person’s activity level and diet.

BMR shows how many calories that we need to consume each day. It means that, the more active we are, the more calories our body burns everyday so in that case, we need to take more calorie food. Generally speaking, our BMR rate shows the amount of calorie that we require for us to maintain our body each day. Our calorie intake should be regulated based on the BMR so that we can maintain our body weight.


Regeneration is one of the most critical components in a fitness training plan. This helps our body to relieve from pains and enhance our body’s response to training. Regeneration includes stretching and massaging that would recharge our mind and body.

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Votive Candles

Votive Candles
Votive Candles are small candles and used mainly for religious worship in Roman Catholic and Eastern Orthodox Church. These candles do not give much of light. It is made from paraffin, beeswax, or other waxes. However, when cluster of these candles lit together, they give out good light around.

These votive candles are round in shape like any normal candles and they come in different sizes and lengths. These candles in the church are usually lit by visitors who come there for a prayer meeting. In the Eastern Orthodox Church, candles are lit before icons, usually of Jesus Christ or the Holy Theotokos. Usually Orthodox churches only use long, thin candles.

These are usually placed in round containers, having either various sockets to hold the candles, or in a container filled with sand, in which the worshipers place their candles.Orthodox churches will usually have a separate place to put candles lit for the departed; Roman Catholic churches make no such distinction.

Votive Candles are lit for prayer intentions. To “light a candle for someone” indicates one’s intention to say a prayer for another person, and the candle symbolizes that prayer. A donation box intended to defer candle costs generally accompanies votive candles. In some churches, the donation is considered a mandatory contribution in exchange for lighting a candle.

Formation of Apartment Association in Bengaluru

Formation of Apartment Association

Formation of Apartment owners association is a cumbersome process. If the owners are lucky, the builder only registers the association before hand over. If that does not happen, then the owners need to join together and do everything themselves with the help of a lawyer.

We noticed most lawyers recommend the registration of the owner’s association under the Karnataka Societies Act. In fact, the Karnataka Societies  Act is not the right law to register an apartment association. Section 3 of the Societies Act has a relevant definition applicable to apartment owners association.

The Karnataka Apartment Owners Act (KAOA) is the right law under which all apartment complex owners should register their association. Apartment, as defined in Karnataka, is a property of residential nature where the owner owns the apartment and holds a percentage of shares in the land and common areas and amenities.

There are two laws governing these matters in Karnataka.

  1. Karnataka Ownership Flats Act (KOFA) and
  2. Karnataka Apartment Owners Act (KAOA)

Three types of communities formed under Karnataka’s existing laws. In this, the third option seems to be better.  This option envisaged in the KOFA is for the builder/promoter to form an association of owners under the KAOA.

KAOA requires the builder/promoter/owner of the apartment to execute a document known as the Deed of Declaration (DOD). This document describes the property (the building, all of its apartments and its common facilitates such as generators, fire fighting equipments, etc. along with the ownership scheme that lists the percentage share of each apartment.

Things to be registered:
  1. Deed of Declaration
  2. Copies of Plan approvals from local authorities.
  3. Byelaws of the Association of owners

When the individual apartment owner goes to register their Deed of Apartment to complete their sale, the KAOA requires that the Deed of Apartment refers to the DoD (Includes the registration of the DoD, such as registration number, date, sub registrar’s office etc.) so that the ownership scheme is fully traceable and the title is clear.

Registrars and sub registrars are also expected to meet certain special requirements by the KAOA to preserve and update the information in an organized manner. In addition to the Deed of an Apartment, the purchases are also need to execute a declaration known as Form B, where they agree to abide by the rules of the KAOA.

Once the apartments are sold and registered, the builder is required to approach the Registrar of the co-operative society (Identified as the competent authority by the  KAOA) with copies of the registered Deed of Declaration, byelaws, Deed of Apartments, and Form B declaration to register the association. In case of unsold apartments, the builder/promoter is allowed to represent those unsold flats. This process completes the formation of the association. The bye laws registered with the DoD become the bye-laws of association and everything is set for smooth operation.


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