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

• 5-10 minutes of low to moderate level activity

• Super important for injury prevention and optimal performance

• Likely of the same activity you are about to do:

  • Jog before running

  • Bike before biking hard

WORKOUT

• Sustained Run – very difficult to do

• TRY run/walk intervals (eg. run 1 min/walk 1min) -> progress to run 5 min/walk 1 min

• 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

• Return to warm up pace: 5-10 minutes

• Allow heart rate to come down before stopping

• Stretch:

  • After running: Stretch quads, hamstrings, calfs, hip flexor, adductor

STRENGTH

Weight training (for recommended reps, duration, form see below). Done 2 times a week.

WARM UP

• 5-10 minutes low/mod intensity

WORKOUT

• 6-8 exercises with distribution over full body

• Larger Muscle Groups First

• 8-12 reps, 2-3 Sets

• 1-2 minute rest periods between sets

COOL DOWN

• Stretch muscles used

• Larger muscles before smaller muscles

FLEXIBILITY

• 65+ should do mobility training 3+ days per week for fall prevention

• Static Stretching should be done when warm. 10-30 second holds

• Yoga/Pilates/Active Stretches

• 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)

• 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)

• 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

Health and Wellness