Exercising five days per week doesn't have to a chore for beginners. Working smarter, not harder, will help you build the stamina and endurance you need to gradually raise the intensity of your workouts so that you can burn even more calories, improve your heart health and challenge your muscles. The American Heart Association recommends at least 30 minutes of exercise most days each week. Vary your workouts to make them fun and deliver the results you want.
Pace
Beginners should not try to jump-start an exercise program with high-intensity workouts. These will fatigue you quickly and won't allow you to build your strength as quickly as if you start out at a more moderate pace. Begin exercising at 50 percent to 60 percent of your maximum heart rate, or at a speed similar to a quick walk. Exercise at the highest pace you can sustain for 10 minutes or longer, with a goal of adding more minutes to each workout for the first few weeks, rather than raising your heart rate.
Resistance
Adding resistance to your workouts helps build muscle, increases your metabolism and creates a longer post-workout calorie burn. Add resistance to workouts using dumbbells that weight 10 lbs. or less, resistance bands or a home gym using enough weight or resistance to perform 10 to 12 quick repetitions of an exercise. Use your body's weight to create resistance by performing exercises such as pushups, chinups, chair dips or squats.
Cardio
Don't try an aerobic workout if you're new to exercise. Build cardio stamina gradually with longer rather than more intense workouts. Consider impact before you choose an exercise that raises your heart rate. Skipping rope, jogging and jumping jacks all raise your heart rate, but might be too tough on your knees, back and shins to sustain for more than a few minutes. They also might raise your heart rate too high. Look for low-impact exercises such as swimming, biking, walking or using an exercise machine. Make longer workouts a priority over more intense ones.
Workout Pattern
Start each workout slowly to warm your muscles, stretch them and gradually raise your heart rate. Spend two or three minutes marching in place, skipping, swinging your arms and other movements that gradually elevate your metabolism. After you exercise, repeat these movements at a slow pace to lower your heart rate. Stretch after each workout, holding each stretch to just past your point of comfortable range of motion for at least 20 seconds.
Sample Workout Plan
Work out on Monday with exercise that includes resistance. Walk with dumbbells, walking up hills or raising the incline on a treadmill. Raise the gear setting on a bike and stand on the pedals. Perform body weight exercise or use resistance bands. Let your body recover from your resistance training on Tuesday by doing low-impact, low-resistance workouts such as swimming, cycling fast with a low gear setting or performing step aerobics. Take a break on Wednesday to let your body recover from two days of unfamiliar muscle movements. On Thursday, Friday and Saturday, alternate between workouts with resistance and ones without. Rest on Sunday and repeat the five-day schedule each day.
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