A balanced and effective exercise regimen includes cardiovascular activities, strength conditioning and flexibility workouts, according to the American Council on Exercise. A well-rounded exercise program is important even for beginners. Although aerobic activity burns the most calories, muscle-building and flexibility exercises work to improve your endurance and protect you from exercise-related injury. The American Heart Association recommends that you see your doctor before starting an exercise program if you have chronic health conditions, are at risk for heart disease or have been inactive for a substantial amount of time.
Goal Setting
Evaluate your reasons for embarking on a regular exercise regimen. Identifying your goals and expectations up front will keep you motivated to stay on track. The American Council on Exercise suggests that you list specific goals that fuel your exercise motivation, whether you want to manage your weight, get stronger, improve your balance or live a healthier lifestyle. Naming your goals will help you choose appropriate activities to include in your exercise program.
Self-Assessment
A thorough fitness assessment before you start an exercise program provides a reference by which you can gauge your progress, according to MayoClinic.com. Suggestions for initial self-assessment include timing a one-mile walk, recording your pulse rate after one mile of walking, noting the maximum number of push-ups you can perform in one session and measuring your waist circumference. It's also helpful to record your body mass index, or BMI, prior to embarking on your exercise program. Recording these benchmarks provides a source of motivation, especially if you perform follow-up self-assessments that enable you to see evidence of your progress.
Cardiovascular Workouts
Walking and low-impact aerobic exercises such as bicycling, swimming and rowing provide moderate-intensity workouts and make good choices for most beginners, according to the American Council on Exercise. Other choices include group exercise classes, low- to moderate-intensity exercise videos and recreational sports such as golf, tennis and basketball. If you've been relatively inactive in the past, start with shorter exercise sessions and work your way up to 30 minutes. A slow, leisurely walk is a good place to start. You can pick up the pace, increase your distance and vary your activities as your fitness improves.
Strength and Flexibility
Strength exercises such as push-ups, sit-ups, lunges and squats use your body weight to work and build muscles. Free weights are also appropriate for beginners, as long as you start with a light weight and increase weight gradually as your fitness progresses. Consider using a soup can or 1-lb. weights in the beginning.
Activities such as tai chi and yoga make good flexibility workout choices for beginners. You can also improve flexibility and help prevent injury by stretching your muscles gently for 15 to 30 seconds following aerobic or strength exercises.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- American Council on Exercise: The Right Exercise Program for You Starts Here
- MayoClinic.com: Fitness Program: Five Steps to Getting Started
- American Council on Exercise: Flexible Benefits
- American Heart Association: Tips for Exercise Success
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