Participating in regular fitness training benefits your entire body and your mind. People who exercise regularly experience better physical health, easier weight maintenance, lower risks of many health conditions and improved mental alertness and emotional health. But starting a fitness training program can seem daunting if you're a beginner. A basic plan can show you the first steps in developing a fitness regimen that can help you get into the best shape of your life. Consult your doctor before beginning any exercise program.
Making a Plan
Making a plan for basic fitness training is essential to reaching your goals. The American College of Sports Medicine recommends engaging in at least 30 minutes of moderate-intensity physical activity five days per week and strength training at least two days per week. Set aside time each day to exercise and choose activities you like. It doesn't matter much what you're doing as long as your body is moving and your heart rate is elevated. Set aside five to 10 minutes to warm up and cool down before and after your workout to prevent injury. If you don't have time to exercise for 30 consecutive minutes, try breaking your activity up into 10-minute segments at different times during the day. Adding variety to your workout by trying different activities on different days or exercising with a family member or friend can also help you stick to your plan.
Aerobic Workouts
Aerobic or cardiovascular workouts are an important part of basic fitness training. These workouts burn calories and get your heart pumping to help you improve your cardiovascular health. Walking, jogging, cycling and swimming are all good choices for cardio in a basic exercise plan, though you can get an effective aerobic workout from any activity that raises your heart rate to the target zone. Find your target heart rate by subtracting your age from 220 to find your maximum heart rate. Multiply this number by 0.7 to find your target heart rate. While exercising, check your heart rate periodically or use a wearable heart rate monitor to make sure you're not working out too hard or not hard enough.
Strength Training
Toning and strengthening your muscles helps prevent you from losing too much muscle mass if you're trying to lose weight. Conditioning your muscles also promotes bone health. Working out at least twice a week with free weights, resistance bands or weight-training machines that target certain muscles in your upper and lower body will go a long way in improving your strength and muscular endurance. Start with a weight heavy enough that you can only do about 12 repetitions, since this is just as effective at building muscle as doing several sets of multiple repetitions with a lighter weight, according to the Mayo Clinic. Always take at least a full day off between strength-training sessions to allow your muscles to recover and rebuild.
Stretching and Balance
While aerobic and strength-training workouts make up the bulk of a basic fitness training program, it's important not to neglect other facets of fitness. Regular stretching helps improve your posture, reduces your risk of injury and makes your muscles and joints better able to move through their full ranges of motion. Gentle stretching after an cardio workout when your muscles are warm is best, though you can stretch before you exercise as well. Improving your balance also helps reduce your risk of injury, particularly as you age and your balance naturally declines. Practicing balancing through simple exercises, such as standing on one leg for several seconds, or engaging in balance-promoting activities, including tai chi and yoga, regularly can help you maintain your balance, the Mayo Clinic advises.
References
- The President's Council on Physical Fitness and Sports: Fitness Fundamentals: Guidelines for Personal Exercise Programs
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Mayo Clinic: Fitness Training: 5 Elements of a Rounded Routine
- Mayo Clinic: Weight Training: Improve Your Muscular Fitness
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