Starting an exercise program is a positive step toward improved health. As a beginner, it can be difficult to determine a schedule that will get you fit and keep you motivated. By following a few steps and considering some key factors, you can create the perfect exercise schedule as a beginner and beyond.
Determine Your Goals
Identify why you want to begin exercising. Do you want to lose weight, improve your health or train for an event? Perhaps you want to do all three. If so, identify design your exercise schedule around your top goal. Determine how much exercise you need each week and the type that will be most effective for reaching your goals.
Make a Realistic Commitment
Be honest with yourself about how many days you will commit to exercising each week. If you commit to an amount of exercise that doesn't fit your schedule and responsibilities, you could fall short of your goals, which can result in feelings of failure and giving up exercise altogether. The American College of Sports Medicine recommends 150 to 250 minutes of exercise a week to prevent weight gain or produce modest weight loss. As a beginner, aim for 150 minutes. This breaks down to about 25 minutes of exercise, six days per week. Once you comfortably achieve that, add a few minutes to your sessions each week. If you want to improve health, stay in the 150- to 250-minute range. If you want to lose significant amounts of weight, you will need to reach and exceed 250 minutes a week.
Decide What Activities You Enjoy
The key to keeping exercise fun is to choose activities you enjoy. Walking, jogging, cycling and hiking are ideal if you prefer the outdoors. Elliptical trainers, indoor cycling, weight training, step aerobics and kickboxing are popular gym activities. If you prefer to work out at home, consider exercise videos, or create your own circuit workout using exercise bands and combining them with high-intensity cardio, such as jumping jacks or jumping rope. If you thrive when surrounded by others and enjoy company, seek ,an exercise buddy, take a class at the gym, or sign up for a group sport. If you would rather exercise alone, consider walking or jogging in a natural environment, or work out by yourself at the gym.
Incorporate the Necessary Components
Cardiovascular, strength and flexibility training are the three main components of a well-rounded, effective exercise program. Exercise recommendations usually are based on cardiovascular exercise that elevates your heart rate and increases respiration for an extended period. Activities include walking, jogging, cycling, hiking, dance and many sports. The majority of your weekly exercise time should be spent engaging in these types of activities. In addition, the Centers for Disease Control and Prevention recommend strength training at least two days a week. Use free weights, weight machines, exercise bands, stability balls, your own body weight, yoga and even heavy gardening that involves lifting and shoveling. When doing strength-training exercises, select those that target each of the major muscle groups. Do 8 to 12 repetitions of each exercise for one set, and aim for three sets. For flexibility training, stretch all major muscle groups for 5 to 10 minutes after a workout. Hold each stretch for 10 to 20 seconds, and repeat three to five times. Yoga, Pilates, dance and martial arts also promote flexibility.
Start Slow, Progress Gradually
The worst thing you can do is to push too hard, too fast. You will likely end up sore and risk giving up exercise altogether. Begin slowly, based on your fitness level. If 25 minutes of cardiovascular exercise are too much to do continuously, break it up into one 15-minute session and one 10-minute session throughout the day. Once you can accomplish this, increase the time by a few minutes each week. You also can increase the intensity of any exercise to challenge your fitness level. When lifting weights, select a weight that is relatively easy to lift until you get to the last few repetitions. Once that weight becomes easy to lift for all repetitions, add more weight. Incorporate one rest day per week to allow your body and mind to recuperate. You should also skip one day between strength-training the same muscle group to allow the muscles to repair and grow stronger.
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