The hardest part of working out is getting started. A dedicated fitness plan will make it easier for you to get to the gym and achieve your health and weight loss goals. Plan to work out 5 days a week, with 3 days focusing on cardio and 2 days incorporating a strength-training element into your plan. Beginners should consult with a fitness professional to determine the most effective workout plan to meet your fitness goals. Your doctor should also be consulted before beginning any exercise plan.
Cardio Fitness Program
The American College of Sports Medicine recommends a moderately intense cardio workout for 30 minutes, 5 days a week. What does moderate intensity mean? You should break a sweat, but still be able to talk in a normal voice and have a conversation. For beginners, this can include a brisk walk around the neighborhood, some work on the machines at the gym, biking, swimming or a sport like tennis or basketball with friends.
Strength-building Exercises
A beginner should incorporate strength training into their exercise plan at least twice a week. The American College of Sports Medicine recommends that the individual should perform eight to 10 strength exercises, at eight to 12 repetitions each. Obtain a set of light dumbbells and plan a range of movements such as overhead presses, chest presses and bicep curls that will take your muscles through eight movements.
Agility Exercises
Stretching should be incorporated into any beginning fitness program to promote health and decrease the chance of injury. The Mayo Clinic points out that stretching improves circulation, increases range of motion, increases flexibility and reduces stress. Work a 5- to 10-minute stretching period into the time you have allotted for workouts. Take your joints through their ranges of motion and stretch out any major muscle groups that you used during your workout.
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