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!
Workouts should hit the three main components of CARDIO, STRENGTH, and FLEXIBILITY, and will always include a warm-up and cool-down.
150 minutes per week moderate intensity or 75 minutes of vigorous intensity
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
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
Return to warm up pace: 5-10 minutes
Allow heart rate to come down before stopping
After running: Stretch quads, hamstrings, calfs, hip flexor, adductor
Weight training (for recommended reps, duration, form see below). Done 2 times a week.
5-10 minutes low/mod intensity
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
Stretch muscles used
Larger muscles before smaller muscles
65+ should do mobility training 3+ days per week for fall prevention
Static Stretching should be done when warm. 10-30 second holds
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
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***
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