Health & Fitness

Beginner Home Workouts Part 1

Course Fee R350.00

What is this course about?

Exercise is probably the most effective lifestyle adaptation that there is. Exercise enhances health by improving quality of life, while lowering the risk of developing chronic lifestyle diseases (incl. diabetes, metabolic syndrome, heart disease, obesity/overweight, osteoporosis, arthritis, etc). The WHO recommends at least 30 minutes of regular physical activity with at least moderate intensity most days of the week (average 5 days), for general health and disease prevention. Some experts recommend that it is better to exercise for 10-15 minutes morning and evening, every day, rather than 30-40 minutes only 3 times a week. The Beginner Home Workouts will comprise of 15-20 minutes of exercise 5 days a week, because anyone can easily fit this into their schedule. You can include anything you enjoy: yoga, tai chi, dance routines, or working out with light weights, walking, high intensity interval training (HIIT) or dancing are some examples.

Beginner home workouts part 1 is designed to teach the basic principles of exercise including correct form, proper technique, exercise types, breathing, while including some essential eating guidelines. This course will also give a 6-week exercise program and exercise plan to follow daily. Finally, this course will provide an overview of developing a healthy body and mind by incorporating simple exercises and eating tips into your daily life. Beginner home workouts part 1 will be followed by Beginner home workouts part 2, to offer a complete 12-week exercise programme.

Who should be doing this course?

Those who have struggled to incorporate exercise into their daily lives, but are motivated to get moving! This course is also a good accompaniment to an improved eating programme and weight loss lifestyle.

Learning outcomes

  • Understanding basic concepts of exercise
    • Differentiating between different exercise
    • Definitions of reps, sets and other key terms
    • Understanding exercise frequency
    • Understanding and implementing proper breathing as well as correct form and technique
  • Describing benefits of exercise
  • Understanding basic nutrition
    • Understanding and defining the three macronutrients (carbohydrates, proteins and fats)
    • Knowledge on micronutrients (vitamins and minerals)
    • Learning about healthy eating guidelines
  • Practical implementation of the 6-week exercise program and training plan

How is your mark calculated?

Your course mark is calculated using the average mark obtained in each of the Chapter tests. In order to pass this course, you must obtain a final course mark of at least 50%. This means that even if you fail a few of the chapter tests, if your test marks in the other chapter tests are high enough you will still be able to pass the course. Good Luck! 

Study at your own pace!

We’ve created our courses to suit your busy life! The duration of this course is based on a student guide where one 300 – 500 word article is read per day, and the assessment is done on a separate day after the relevant articles have been reviewed. But you can do the course in your own time and at your own pace. If you choose to do two readings per day, it will take you half of the estimated time, four readings per day means doing the course in a quarter of the time etc. We leave that decision up to you! 

In the 6 chapters of this course you'll be covering the following areas:

CHAPTER 1 Introduction And Getting Started
CHAPTER 2 Understanding key terms
CHAPTER 3 Preparation is key!
CHAPTER 4 Exercise and your mood
CHAPTER 5 Exercise and food
CHAPTER 6 Keeping the exercises going…

Anri van der Merwe


Anri is a Fitness Specialist/Physiologist and is currently busy with her Masters in Sports Physiology. Anri is the owner of PlayFunFitness™and co-owner of Ariani Health Solutions and Necessities.
Download Course Notes

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