Some fitness buffs might love creating complicated workout routines, but just staying in shape doesn't require a detailed plan. Even a moderate amount of activity most days of the week benefits your health. Easing into exercise step by step helps you avoid injury and burnout while allowing you to gradually develop a workout routine that meets your needs. If you have any health conditions, including obesity, consult a health care professional before starting any exercise program.
Starting Cardiovascular Exercise
Cardiovascular exercise is any activity that elevates your heart rate for a sustained period. If you're just starting with exercise, it's enough to perform the activity for 10 minutes at a time at an intensity that feels comfortable. Once light activity becomes easy for you, it's safe to start exercising at a moderate intensity. At this intensity, you should be breathing too hard to sing, but not so hard that you can't speak. Over time, work up to 150 minutes of moderate-intensity activity weekly, the Mayo Clinic suggests.
Starting Strength Training
To maintain muscle and bone mass, adults should participate in strength training at least two days per week. A total body workout should consist of 8 to 10 exercises and cover all major muscle groups. If you're not currently doing strength training, use only light weights for the first week. After this, gradually progress to exercising with 60 to 80 percent of the amount of weight you can lift just once. For each exercise, do one to three sets of 10 to 15 repetitions.
Choosing Activities
Choosing exercises you enjoy and varying your activities helps you maintain your motivation. Brisk walking, biking, swimming, strenuous team sports such as soccer and basketball, and using cardiovascular equipment such as an elliptical machine can all provide effective cardiovascular exercise. To work your muscles, you can use bodyweight exercises, such as lunges and pushups, if you don't have access to free weights and weight machines. Resistance bands provide another convenient way to strengthen your muscles.
Your Schedule
Incorporating more activity into your day can help you get used to working out. You might walk or bike to work, take evening walks, or keep a jump rope or resistance bands at work and use them to exercise on your breaks. If you work seated, get up every 20 minutes and move around, advises Georgia State University. Once you're ready for regular workouts, scheduling your sessions can help you stick to your plan. Morning workouts might be less subject to interruptions, but you can work out any time of day that's convenient for you.
References
- Florida State University: Getting Started on a Cardiovascular Program
- Centers for Disease Control and Prevention: Measuring Physical Activity Intensity
- MayoClinic: Fitness Programs -- Five Steps to Getting Started
- Georgia State University: Strength Training Main Page
- University of Illinois: Designing a Resistance Training Program
- MayoClinic: Strength Training -- Get Stronger, Leaner, Healthier
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