"Just get up and exercise" might seem easy if you're used to working out. But if you're new to physical activity, putting together the pieces of an exercise plan can be a real riddle. Make the most of your exercise time by putting together a plan that focuses on the principle components of physical fitness.
Set a Goal
Setting a goal helps you break your fitness plan down into achievable, measurable sections. Weight loss is a common fitness goal, but you can also set goals like training to run a 5k or improving your bench press. Whatever goal you set, break it down into short-term, manageable steps along the way --- then build your fitness plan around each of those short-term goals. For example, with weight loss, you might set a healthy, sustainable weight loss goal of one pound per week, then design your fitness plan and diet to provide the 500-calorie daily caloric deficit you need to meet that goal.
Aerobic Exercise
If you're trying to lose weight, aerobic exercise is one of the most efficient ways to burn calories. But even if you're at a healthy weight, you still need regular aerobic exercise to stay fit and healthy. The Centers for Disease Control and Prevention recommends that adults should get at least 150 minutes of moderate-intensity aerobic exercise every week, or 75 minutes of vigorous activity weekly. A few of the benefits you get from this sort of regular exercise include a stronger immune system, a longer life span, reduced tension and reduced risk of diseases such as type 2 diabetes.
Strength Training
Like aerobic exercise, strength training burns calories. It also builds muscle, re-shaping the body that you're working so hard to reveal as you lose the excess weight. Best of all, that extra muscle burns extra calories, both at rest and during physical activity. But again, you should strength-train even if you're already at a healthy weight. The CDC recommends strength-training every major muscle group at least twice weekly. You'll build the muscular strength and endurance you need for everyday activities like going up stairs, lifting bags of groceries and moving boxes around.
Stretching
Often neglected as a component of physical fitness, stretching allows greater range of motion, improves your posture, helps you relax and can reduce your risk of injury. Stretching can also help relieve the muscle tension and soreness you might experience as you get used to more physical activity. The American Council on Exercise recommends spending 30 minutes, three times weekly on flexibility training, but notes that even a little bit of stretching is better than none. Try working stretching into your warm-up and cool-down routines before and after aerobic or strength-training workouts.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- Mayo Clinic: Top 10 Reasons to Get Physical
- Centers for Disease Control and Prevention: Losing Weight
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- American Council on Exercise: Flexible Benefits
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