Starting an exercise routine is an exciting step to a healthier you. With all the options for exercise, finding activities you enjoy will keep you motivated and continually coming back for more. Consider several factors before starting any type of exercise. Consider what your expectations and goals are so you can stay on track with your exercise routine. Combine flexibility, cardiovascular and strength training in your exercise plan. After determining your baseline fitness status, you can compare different exercise routines that best fit your needs.
Baseline Tests
According to the Mayo Clinic, baseline tests should be performed to determine your fitness status. Baseline tests are encouraging for future results for comparison as you get stronger or lose weight. These tests include how many push ups you can do at one time; measuring waist circumference and flexibility; establishing your body mass index; timing how long it takes you to walk a mile; and tracking your pulse.
Cardiovascular Training
Start slow with you exercise routine and work your way up, don't overdo it in the beginning, which can make you frustrated if you cannot do what you thought you could. Starting a cardiovascular routine is great for burning calories, increasing endurance and heart health. Start with walking, bike riding, elliptical training or anything that gets your heart pumping three to five days per week for 30 minutes. If you need to, break up the 30 minute session into three 10-minute sessions.
Strength Training
Strength training is an investment in your health with numerous benefits, including increasing bone density. Strength training twice a week, focusing on eight to 10 different exercises, is optimal for success. Select a weight that you can complete one to two sets of eight to 10 repetitions. You want your muscle to feel fatigued at the end of the set while keeping the correct form. Strength train your body on non-consecutive days to allow your body to rest and recover in between sessions. After four weeks of strength training, try increasing the weight by 5 to 10 percent until you find the perfect combination or repetitions, sets and weight.
Stretch
Stretch the muscles you just trained after cardiovascular or strength training. Stretching allows the body to become more flexible and increases joint range of motion. Helping your joints' range of motion also helps prevent future injuries and alleviates stiffness and soreness associated after training. Without bouncing, hold each stretch for 20 seconds.
Change It Up
Making your exercise routine enjoyable and choosing one that fits your personality will keep you inclined to keep exercising. To keep the boredom factor away, mix up your routine to keep it fresh and new. Go hiking or biking one day followed by weightlifting or yoga the next day to keep it new and challenging. Write down the exercise routines that you complete so you can see what you have achieved.
References
- Mayo Clinic: 5 Tips to Getting Started
- ACE Fitness:Three Things Every Exercise Program Should Have
- "ACE Personal Trainer Manual The Ultimate Resource for Fitness Professionals; 3rd Edition"; Cedric X. Bryant, Daniel J. Green (eds); 2003
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