Starting an exercise program can be hard on your body, so it is essential that you ease into whatever you are doing. If you burn yourself out from the get-go, you run the risk of injuring yourself or you may end up quitting before you have gained momentum with your new regimen. Start out slowly and be consistent and you will be able to turn up the intensity as get stronger. Here are some ideas to get you started!
This is the easiest way to exercise! You want to make sure you’re having fun so doing this with friends can provide entertainment, stress relief, and a release. Either make it a routine from sports you’ve already done or are periodically participating in, or start something you’ve never done before. This can certainly be difficult at first, but go easy at first – do it for fun but then take it more seriously.
Do this three to four times a week. Start with 30 minutes and progress gradually to 45-60 minutes a day, at least three days a week. Work up to four to five days a week. After four to eight weeks, switch up the sport. After you’ve tried a few different sports, mix it up. For example, make Monday: basketball, Wednesday: softball, Friday: swimming.
Intervals for Beginners
Intervals are a great way to get a hardy workout in without overwhelming yourself. Walking is a great way to start out, especially if you haven’t exercised in a while or you’re overweight. If you’re in decent shape, start with light jogging.
1. Walk/Jog at least three times a week for a month then add light intervals. For beginners, pick up the pace for 30-60 seconds and then walk at a normal pace for one to two minutes. Repeat this three to five times during your normal walk/jog.
2. For those in superb shape, do jog/run intervals for 30-60 seconds, then back to a slow jog for one to two minutes. Repeat three to five times.
After doing this workout for one to two weeks, add more intervals weekly until you’re up to six to eight. Once you’re used to this, gradually increase the length of your intervals. Instead of 30-60 seconds, do 60-90 seconds. After a couple weeks of longer intervals, increase the intensity of the intervals. Intervals are a great way to burn calories and fat as well as strengthen your leg muscles and core.
Do a set of exercises, switch to the next, followed by another and another – however many it may be, complete the circuit. Rest. Repeat. The exercises can be strength exercises, cardio, or a combination of various things.
For beginners, remember to start slowly — it can be easy to overdo it with a program like this. Start with four to five exercises, and rest up to 30 seconds between each at first. Later you can cut the rest period down until you’re not resting between exercises, only between circuits.
To start out with, choose four to five exercises such as: burpees, wall sits, lunges, crunches, pull ups, push ups, jumping jacks, jump roping and more. Start off easy. You can always modify exercises so they’re not as intensive.
Make sure your form is proper from the get go – you don’t want to strain, stress, or tear muscles out of ignorance. Don’t be afraid to seek help. That can be quickly remedied by simply inquiring and taking control of your routine.
Do 30 seconds of each exercise, rest up to 30 seconds, follow up with the next and so on. Rest for two minutes when the circuit is complete and then repeat. Start off with a couple circuits and gradually add an additional one after a week, Another after a week and so on. After a month, switch up the exercises/circuit, shorter rest periods, etc. Change it up.
You would be surprised what training for three sports can do for your body. Start by walking/running, swimming or rowing, and cycling or utilizing a cycling machine. Start doing each sport once a week for 15-20 minutes then gradually increase over time until you’re doing each sport twice a week. Then increase the duration of your exercise until you get to 30 minutes a day. Work up to doing all three throughout the week making sure you take at least one rest day off.
Crossfit is an all-around program that focuses on your entire body, and all parts of fitness. Crossfit prepares you for anything from sports to military to law enforcement to being a mom. Crossfit is not for beginners but you can create a modified plan to work up to the national program. For example:
Monday: Push jerk with light dumbells, 10 reps, 3 sets
Tuesday: Walking lunge 8 steps; 1 or 2 jump pullups, 5-10 situps (repeat circuit 3 times)
Wednesday: Supermans 10 reps; jog or walk 100-200 meters (repeat circuit 3 times)
Thursday: Three rounds (take your time) of jog or walk 100-200 meters, 10 dumbbell swings (whatever weight you’re comfortable with), 3-5 jump pullups
Friday: Deadlift with light dumbbells 10 times, repeat 3 sets
Whatever route you decide to take with your workout, remember that consistency is key. Choose something you'll enjoy, ease into it and stick with it. The results will be an increase in strength, durability and energy, which will give you the momentum you need to get to the next level of fitness.
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