Fitness: How to Get Started with Exercise
How should a beginner start working out?
Getting Started on A new Fitness Program can be very intimidating – but it is not as scary as you might think. Here are a few simple tips on how to start structuring your workouts!
The BASICS
Workouts should hit the three main components of CARDIO, STRENGTH, and FLEXIBILITY, and will always include a warm-up and cool-down.
CARDIO
150 minutes per week moderate intensity or 75 minutes of vigorous intensity
WARM UP
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5-10 minutes of low to moderate level activity
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Super important for injury prevention and optimal performance
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Likely of the same activity you are about to do:
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Jog before running
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Bike before biking hard
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WORKOUT
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Sustained Run – very difficult to do
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TRY run/walk intervals (eg. run 1 min/walk 1min) -> progress to run 5 min/walk 1 min
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OR try increasing speed (run 4mph for 2min/walk 1 min) -> run 6mph for 2 min/walk 1 min) – this will give you more health benefits for the amount of time you spend working out
COOL DOWN
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Return to warm up pace: 5-10 minutes
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Allow heart rate to come down before stopping
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Stretch:
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After running: Stretch quads, hamstrings, calfs, hip flexor, adductor
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STRENGTH
Weight training (for recommended reps, duration, form see below). Done 2 times a week.
WARM UP
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5-10 minutes low/mod intensity
WORKOUT
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6-8 exercises with distribution over full body
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Larger Muscle Groups First
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8-12 reps, 2-3 Sets
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1-2 minute rest periods between sets
COOL DOWN
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Stretch muscles used
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Larger muscles before smaller muscles
FLEXIBILITY
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65+ should do mobility training 3+ days per week for fall prevention
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Static Stretching should be done when warm. 10-30 second holds
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Yoga/Pilates/Active Stretches
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Foam Rolling/Point Release
WHAT WOULD A WEEKLY STARTER PROGRAM LOOK LIKE?
Sunday: Interval Running (Run 2 min/Walk 1 min) OR Cycling (Static Exercise Bike 20 sec vigorous pace/40 sec rest pace) – 30 min + 5 min warm up
Monday: Rest
Tuesday: Weight Training 30 min (+10 min warm up jog)
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Wall Squat, Step Ups, Incline Push Up, Banded Row, Modified plank, Clamshell
Wednesday: (Run 2 min/Walk 1 min) – 30 min + 5 min warm up
Thursday: Weight Training 30 min (+10 min warm up jog)
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RDL, Lunge, Overhead press, Lat Pull Down, Dead Bug, Glute bridge
Friday: Yoga Class
Saturday: Long Walk – 60 min
***For information on how to start/progress/improve your workouts come see therapists at Westcoast SCI. This is for people who are not currently experiencing an injury***
Strength Exercises
Upper Body
Lower Body
Specific Muscles
Core & Balance


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