Starting a Workout Program
Starting a new exercise program can be a challenge, especially if you are a beginner. You have to find time to do it, the resources to do it with, exercises to do, realistic goals to work towards, and most importantly, you must to stick to it. Here are some tips to help you be successful in your fitness journey.
S.M.A.R.T Goals
I am sure you’ve heard of S.M.A.R.T goals before, but do you know what they actually are? In order to maximize your chances of achieving your goals, you have to make them Specific, Measurable, Attainable, Realistic, and Time-Bound. “I want to walk 45 minutes a day, 3 times a week.” is an example of a S.M.A.R.T goal.
Sometimes people struggle with the attainable and realistic parts of the goal because they have ambitious plans, and that is understandable. You are passionate about getting healthier, and that is a great thing. But fitness is a long journey that should be taken one step at a time. Set smaller goals, much like checkpoints through your journey, and soon you’ll find yourself closer and closer to your end goal.
Prioritizing Exercise
Prioritizing exercise is prioritizing your health, but that is easier said than done. We all have busy lives, working 40 hrs a week or more, raising kids, cooking, cleaning, trying to keep everything in balance. Sometimes it just seems like there aren’t enough hours in a day. The good news is that you don’t need that much time for exercising. You can set aside a small chunk of time to exercise before or after work, depending on when you think you’d be most productive. We’re not all morning birds! You would be amazed at how much you can achieve in only 30 minutes if you set your mind to it.
Now when it comes to sticking to it, there are a few strategies you can use. For starters, make sure you cut out distractions and identify some barriers that might stop your from working out regularly. A few common barriers include a busy schedule, lack of support and/or accountability, fear of injury or lack of results in the past. Set aside a specific time of the day for physical activity and reward yourself in order to encourage adherence. Talk to your friends and family about your goals and ask them to encourage you and keep you accountable. Make sure you exercise safely in order to avoid injury and keep track of your workouts and progress.
Exercises and Equipment
It is important to figure out is what type of training you want to pursue, and if you actually enjoy doing it. There are endless options out there, like HIIT, cardio, resistance training, circuit training, spinning and yoga to name a few. This all depends on your goals, time and equipment.
Cardio Training is great for weight loss and staying lean overall. It also improves cardiovascular endurance and drastically reduces chances of developing heart disease. It can last anywhere between 15 and 45 minutes in duration with a target heart rate range between 60%-80% maximum heart rate. Great examples of cardio include swimming, walking, jogging, cycling and dynamic exercises.
Interval Training is a type of training that consists of short intervals of intense work followed by short timed rest. it is structured in sets and repetitions and it’s great for building strength, speed and muscular endurance.
Resistance Training or weight lifting is a training modality designed for people who want to increase their muscular strength and potentially muscle volume. It is very important that these exercises are executed with proper form in order to optimize results and prevent injury. Resistance training is also structured in sets and repetitions. Some great equipment options include TRX, weight machines, and free weights.
Flexibility Training is essential for all age groups and fitness levels. Flexibility training improves muscle elasticity, thus decreasing the likelihood of injury
Circuit Training is a great type of training that is beneficial for people looking to improve their muscular endurance, strength and cardiovascular fitness. It is structured in stations, each set up with one or more fitness components in mind. Circuits can also be designed to be sport-specific as well.
Yoga, Pilates and Spinning are all increasingly popular exercise formats. spinning is a fantastic choice for muscular and cardiovascular endurance, while Yoga and Pilates are the best choices for core strength and whole body conditioning, as well as teaching proper breathing techniques.
Starting a new exercise program may seem intimidating at times, but the first step is the most important one. Hopefully this article helps you get started. If you have any questions or still need a little help, reach out to me! I am here to help.
