Fitness: How to Get Started in 2019

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 if your new years resolution is to get fit in 2019!

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

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