{"id":43877,"date":"2022-06-18T20:41:06","date_gmt":"2022-06-18T20:41:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43877"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"conditioning-program","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/conditioning-program\/","title":{"rendered":"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#What_Is_A_Conditioning_Program\" >What Is A Conditioning Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Benefits_Of_Conditioning\" >Benefits Of Conditioning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Cardiovascular_Health_Improvement\" >Cardiovascular Health Improvement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Bone_Loss_Reduction\" >Bone Loss Reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Increased_Calorie_Burn\" >Increased Calorie Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Cognitive_Decline_Prevention\" >Cognitive Decline Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Flexibility_Increases\" >Flexibility Increases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Cautions_When_Taking_Up_Conditioning\" >Cautions When Taking Up Conditioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#You_Dont_Have_To_Lose_Strength_During_A_Conditioning_Program\" >You Don\u2019t Have To Lose Strength During A Conditioning Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Conditioning_For_Beginners\" >Conditioning For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#More_Proficient_Conditioning_Template\" >More Proficient Conditioning: Template<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Regular_Training\" >Regular Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Pushing_Yourself\" >Pushing Yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Rebound\" >Rebound<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/#Summary_Remember_That_Everyone_Has_Individual_Results\" >Summary: Remember That Everyone Has Individual Results<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re a beginner wanting to tone your body and improve the overall condition or a pro athlete, you should know that strength and conditioning programs are essential for achieving your goals. <\/span><span style=\"font-weight: 400;\">When it comes to pros, there are some misconceptions. Some have said that resistance training is bad for your athletic performance. Now there\u2019s talk that you lose strength when using more conditioning and there\u2019s no way to reach balance. <\/span><span style=\"font-weight: 400;\">Spoiler alert: you can reach balance if you\u2019re knowledgeable and\/or work with a specialist. <\/span><span style=\"font-weight: 400;\">I\u2019m not an athlete, but I know a thing or two about conditioning and I love scientific research, so let\u2019s get to learning everything about conditioning workouts.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Conditioning_Program\"><\/span><strong>What Is A Conditioning Program?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A conditioning program involves a wide range of <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">workouts<\/a>, a balanced diet, and good rest to become physically fit. We\u2019ll focus mainly on the workouts part of the regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conditioning may include functional strength training, resistance training, flexibility training, cardio for endurance, etc.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-structured <a href=\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\">conditioning program<\/a> improves the endurance and flexibility of the training individual, as well as tones their body. In addition, many exercises from such programs offer other health benefits, improving cardiovascular condition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) and other systems of the <a href=\"https:\/\/betterme.world\/articles\/pear-shaped-body-weight-loss\/\">body<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">5\u00d75 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5\u00d75 Muscle-Strengthening Workout Plan<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Conditioning\"><\/span><strong>Benefits Of Conditioning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is the importance of a conditioning program? Improving your physical condition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many conditioning exercises are done without additional weight, which means they are safer for beginners. And there are more benefits:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Cardiovascular_Health_Improvement\"><\/span><strong>Cardiovascular Health Improvement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Conditioning usually consists of anaerobic <a href=\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\">exercises<\/a> which, as well as aerobic, help reduce the risks of cardiovascular disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Due to the aerobic part of the training, your respiratory system also works better.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Bone_Loss_Reduction\"><\/span><b>Bone Loss Reduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Resistance exercises make your musculoskeletal system stronger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), preventing rapid bone loss and reducing the risk of osteoporosis.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Calorie_Burn\"><\/span><b>Increased Calorie Burn<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An essential part of weight loss is a slight calorie deficit. Physical activity helps you burn significantly more calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) and achieve the physique you want. Being consistent with your conditioning, you\u2019re also going to slow down muscle loss that happens with aging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Cognitive_Decline_Prevention\"><\/span><b>Cognitive Decline Prevention<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Proper conditioning will improve your health, which will make you <a href=\"https:\/\/betterme.world\/articles\/deadlift-program-for-strength\/\">feel better overall<\/a>. Besides, resistance training can even boost your cognitive functions, slowing down the decline that happens with age (<\/span><a href=\"https:\/\/www.jsams.org\/article\/S1440-2440(19)30136-7\/fulltext\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Flexibility_Increases\"><\/span><b>Flexibility Increases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As conditioning involves various exercises, compared to regular strength training exercises, you\u2019re going to move all ways, which may increase the flexibility of your muscles.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-42204 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775-1024x576.png\" alt=\"conditioning program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5775.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cautions_When_Taking_Up_Conditioning\"><\/span><strong>Cautions When Taking Up Conditioning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any physical activity requires caution. If you want to get into conditioning for health and weight-loss reasons, keep in mind that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To try the more difficult exercises, you need a certain level of fitness and mobility. Make sure you have some experience or start with the easiest exercises in order to build up a little bit of energy to transition onto the harder levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you feel pain in your joints or another kind of discomfort not connected to the normal muscle burning during exercise, contact your doctor ASAP.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can feel free to modify the exercises to make sure you can do them properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should pay attention to the technique. Even a slightly wrong squat may lead to knee pain and injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you take medication or have pre-existing conditions, you need to go to the doctor first to notify them you want to take up conditioning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-ups and cool-downs are essential for your muscles to work and rest properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have to listen to your body. Don\u2019t engage in high-intensity training if you feel tired or are injured.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And make sure you talk to a professional trainer before you start, especially if you\u2019re not sure about the technique and the set of exercises. Conditioning involves workouts for your whole body, so it\u2019s better to be planned by a specialist.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Dont_Have_To_Lose_Strength_During_A_Conditioning_Program\"><\/span><strong>You Don\u2019t Have To Lose Strength During A Conditioning Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One stereotype about conditioning programs is that athletes lose muscle mass and strength during sprint-like exercise. The key is finding balance. Strength and endurance don\u2019t come equally together. You can balance them or build either maximum strength or maximum endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unless you\u2019re a professional athlete participating in World Championships, chances are you don\u2019t need to lean too much to one direction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trying at least the beginner conditioning <a href=\"https:\/\/betterme.world\/articles\/weight-loss-programs-for-women\/\">workouts<\/a> will bring you all the benefits described above without disappointing muscle and strength loss. Besides, if you\u2019re working with a pro, they can choose a special strength and conditioning program with a golden balance in both.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-42180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1024x576.png\" alt=\"conditioning program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Conditioning_For_Beginners\"><\/span><strong>Conditioning For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is an example of a <a href=\"https:\/\/betterme.world\/articles\/why-is-it-important-to-ease-into-an-exercise-program\/\">conditioning exercise<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the easiest conditioning exercises are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Group exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Battling rope exercises, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these are relatively safe if you don\u2019t have pre-existing conditions that limit your <a href=\"https:\/\/betterme.world\/articles\/best-weight-loss-program\/\">physical activity<\/a> choice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a complete beginner, choose something that is relatively easy to perform, accessible, safe, simple to make progress in, and friendly to unprepared joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That means that even running shouldn\u2019t be too hardcore at first. Start light, and you\u2019ll be able to keep up for a longer time, achieving amazing results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you make progress, try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral bounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping splits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Box jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral lunges<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re not sure about your abilities and readiness, make sure there\u2019s sufficient supervision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, you\u2019ll have to monitor <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">your progress<\/a>. You can choose one or more metrics to know when to take more difficult challenges and when the training is successful:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distance you cover over time (for example, 5 miles in 30 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your speed (keeping up 12 mph for 10 minutes is a great result)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How many calories you have burned (400 is an hour is already good)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reps or intervals you\u2019ve done, etc.<\/span><\/li>\n<\/ul>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-42166 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5869.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Proficient_Conditioning_Template\"><\/span><strong>More Proficient Conditioning: Template<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, how do you create a <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">conditioning program<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If losing strength and muscle mass are not your priorities, here are the 3 rules that will help you maintain them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include a sufficient number of strength exercises to maintain your muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build a plan and stick to it to make sure there\u2019s no interference between the strength and endurance cycles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitor the progress and make sure to adjust the program if something doesn\u2019t work out. It\u2019s also a good idea to consult a specialist at this point if you see your program doesn\u2019t work well.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Alright, you can try this template. Dividing your week into 3 training categories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Regular_Training\"><\/span><b>Regular Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can do it on Mondays and Thursdays, for example. This involves moderate training to stress the body a little bit after a recovery day so that you don\u2019t experience too much fatigue afterward.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Do some high-tempo and high-resistance intervals, squats, deadlifts.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pushing_Yourself\"><\/span><b>Pushing Yourself<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the hard days, perfect for Tuesday and Friday, after the regular training. On these days, you push yourself to your physical limits with maximum volume and intensity. Involve lactic bath training, serious cardio, and threshold training.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Lactic bath training is when you combine weights with \u2018active rest\u2019 \u2013 intense cardio sessions. Everything will burn, but it\u2019s only 2 days in a week. Long gone are the days when people thought of conditioning as pushing it to the limits at the gym every day.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">You have to build a program that can be consistent.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Rebound\"><\/span><b>Rebound<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The long-waited recovery phase is great for Wednesdays and Saturdays. You\u2019ll still be training, but it won\u2019t be long and hard. Low to moderate intensity, one total-body exercise, a couple of lifts, and you\u2019re done.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-42143 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5823.png\" alt=\"conditioning program\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5823.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5823-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5823.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary_Remember_That_Everyone_Has_Individual_Results\"><\/span><strong>Summary: Remember That Everyone Has Individual Results<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You must remember that results are individual, and your conditioning program should be adjusted according to your goals and initial metrics. You should also understand that your training regimen has to be difficult enough for you to push yourself but easy enough for you to be consistent with it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t want yourself to break, so make a plan to take care of it in your conditioning program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Conditioning_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re a beginner wanting to tone your body and improve the overall condition or a pro athlete, you should know that strength and conditioning programs are essential for achieving your goals. When it comes to pros, there are some misconceptions. Some have said that resistance training is bad for your athletic performance. Now there\u2019s [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":43878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62,2],"tags":[],"coauthors":[163],"class_list":["post-43877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. Let\u2019s find out how to perform them safely, their benefits, and cautions for beginners.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/conditioning-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions\" \/>\n<meta property=\"og:description\" content=\"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. Let\u2019s find out how to perform them safely, their benefits, and cautions for beginners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/conditioning-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Nosel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary Nosel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/\"},\"author\":{\"name\":\"Mary Nosel\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a42259f3b6d00297c3b8a306ce76dca8\"},\"headline\":\"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/\"},\"wordCount\":1510,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg\",\"articleSection\":[\"Fitness Tips\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether you\u2019re a beginner wanting to tone your body and improve the overall condition or a pro athlete, you should know that strength and conditioning programs are essential for achieving your goals. <\/span><span style=\\\"font-weight: 400;\\\">When it comes to pros, there are some misconceptions. Some have said that resistance training is bad for your athletic performance. Now there\u2019s talk that you lose strength when using more conditioning and there\u2019s no way to reach balance. <\/span><span style=\\\"font-weight: 400;\\\">Spoiler alert: you can reach balance if you\u2019re knowledgeable and\/or work with a specialist. <\/span><span style=\\\"font-weight: 400;\\\">I\u2019m not an athlete, but I know a thing or two about conditioning and I love scientific research, so let\u2019s get to learning everything about conditioning workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Conditioning Program?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A conditioning program involves a wide range of <a href=\\\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\\\">workouts<\/a>, a balanced diet, and good rest to become physically fit. We\u2019ll focus mainly on the workouts part of the regimen.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Conditioning may include functional strength training, resistance training, flexibility training, cardio for endurance, etc.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A well-structured <a href=\\\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\\\">conditioning program<\/a> improves the endurance and flexibility of the training individual, as well as tones their body. In addition, many exercises from such programs offer other health benefits, improving cardiovascular condition (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) and other systems of the <a href=\\\"https:\/\/betterme.world\/articles\/pear-sha ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/\",\"url\":\"https:\/\/betterme.world\/articles\/conditioning-program\/\",\"name\":\"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. Let\u2019s find out how to perform them safely, their benefits, and cautions for beginners.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/conditioning-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/conditioning-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fitness Tips\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/fitness-tips\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a42259f3b6d00297c3b8a306ce76dca8\",\"name\":\"Mary Nosel\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ec74fa38d7d031cfd3ca483e33a628d7\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/image-1-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/image-1-150x150.png\",\"caption\":\"Mary Nosel\"},\"description\":\"Mary is a writer with an amazing ten-year experience. She has a strong passion and the right skills for relaying hard-to-process information easily. Moreover, she finds joy in helping others understand their bodies and be connected to them, which involves a lot of stereotype breaking. During her teenage years, she was caught in a cage \u2013 like many others \u2013 with all kinds of diets that break your stomach and only provide temporary results and mindless hours-long cardio that doesn\u2019t bear the best fruits of labor. Soon enough, she realized that something was off, and \u201cthin but dull\u201d wasn't what she wanted to be. From then on, Mary started learning. Now, she's a stereotype-free, healthy woman trying to inspire others to establish a connection with their bodies and improve physical and mental health. She shows that meal planning, exercising, stretching, and meditating don't have to be restricting and dull. Mary\u2019s three keywords for healthy weight loss and maintenance are diversity, consistency, and joy. Furthermore, her three keywords for a good article are research, structure, and entertainment.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/mariianosel\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions - BetterMe","description":"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. Let\u2019s find out how to perform them safely, their benefits, and cautions for beginners.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/conditioning-program\/","og_locale":"en_US","og_type":"article","og_title":"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions","og_description":"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. Let\u2019s find out how to perform them safely, their benefits, and cautions for beginners.","og_url":"https:\/\/betterme.world\/articles\/conditioning-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg","type":"image\/jpeg"}],"author":"Mary Nosel","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Mary Nosel","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/conditioning-program\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/conditioning-program\/"},"author":{"name":"Mary Nosel","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a42259f3b6d00297c3b8a306ce76dca8"},"headline":"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/conditioning-program\/"},"wordCount":1510,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg","articleSection":["Fitness Tips","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whether you\u2019re a beginner wanting to tone your body and improve the overall condition or a pro athlete, you should know that strength and conditioning programs are essential for achieving your goals. <\/span><span style=\"font-weight: 400;\">When it comes to pros, there are some misconceptions. Some have said that resistance training is bad for your athletic performance. Now there\u2019s talk that you lose strength when using more conditioning and there\u2019s no way to reach balance. <\/span><span style=\"font-weight: 400;\">Spoiler alert: you can reach balance if you\u2019re knowledgeable and\/or work with a specialist. <\/span><span style=\"font-weight: 400;\">I\u2019m not an athlete, but I know a thing or two about conditioning and I love scientific research, so let\u2019s get to learning everything about conditioning workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Conditioning Program?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A conditioning program involves a wide range of <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">workouts<\/a>, a balanced diet, and good rest to become physically fit. We\u2019ll focus mainly on the workouts part of the regimen.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Conditioning may include functional strength training, resistance training, flexibility training, cardio for endurance, etc.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A well-structured <a href=\"https:\/\/betterme.world\/articles\/8-week-resistance-band-training-program\/\">conditioning program<\/a> improves the endurance and flexibility of the training individual, as well as tones their body. In addition, many exercises from such programs offer other health benefits, improving cardiovascular condition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) and other systems of the <a href=\"https:\/\/betterme.world\/articles\/pear-sha ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/conditioning-program\/","url":"https:\/\/betterme.world\/articles\/conditioning-program\/","name":"A Conditioning Program For Beginners: Benefits, Potential Exercises, And Cautions - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/conditioning-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1756394135.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 CONDITIONING PROGRAMS \u27a4 are surrounded by stereotypes. 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She has a strong passion and the right skills for relaying hard-to-process information easily. Moreover, she finds joy in helping others understand their bodies and be connected to them, which involves a lot of stereotype breaking. During her teenage years, she was caught in a cage \u2013 like many others \u2013 with all kinds of diets that break your stomach and only provide temporary results and mindless hours-long cardio that doesn\u2019t bear the best fruits of labor. Soon enough, she realized that something was off, and \u201cthin but dull\u201d wasn't what she wanted to be. From then on, Mary started learning. Now, she's a stereotype-free, healthy woman trying to inspire others to establish a connection with their bodies and improve physical and mental health. She shows that meal planning, exercising, stretching, and meditating don't have to be restricting and dull. Mary\u2019s three keywords for healthy weight loss and maintenance are diversity, consistency, and joy. Furthermore, her three keywords for a good article are research, structure, and entertainment.","url":"https:\/\/betterme.world\/articles\/author\/mariianosel\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/52"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43877"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43877\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43878"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43877"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}