A Beginner’s Workout Schedule

Summer is a great time to start and establish an exercise routine. We all know the many benefits of exercise but most of us can barely keep up with it. An effective exercise regimen combines aerobic, weight training, and stretching to be fully effective. The following are tips on how to start your workout schedule.

Consult your doctor
You should consult your doctor before starting any workout routine. Your consultation should include health history, a blood panel, lipid profile, blood pressure, and ECG. Inform your doctor that you’re planning to start an exercise program so both of you can create a safe and realistic plan. Your doctor might schedule a stress test depending on your age and family history of heart disease. After assessing your health, your doctor can help you design an exercise routine that suits you. Note anything that requires any medical attention during exercise activities.

Start with aerobic exercises
To stay healthy and fit, it is recommended that you should exercise at least 20 to 30 minutes on most days of the week. To accomplish this, you should dedicate at least one hour a day for performing exercise routines. This includes your warming up, cooling down, and stretching. Aerobic exercises should use large muscle groups such as the shoulders, arms, legs, and core. Choose activities you enjoy and can be performed in any type weather like running, walking, swimming, kickboxing, or even circuit training.

Increase difficulty
Start your program by performing moderate exercises that last for about 10 to 20 minutes. As a rule of thumb, your exercises should challenge you enough but not to the point where you can no longer carry a conversation. Add ten percent to your exercise duration each week. Your goal is to reach 30 to 45 minutes or more if you want to lose weight.

Add weights
After sticking to your aerobic exercise routine for a month, it’s time to add weight training to your program. Perform your weight training exercises on three non-consecutive days each week. It doesn’t matter whether you choose free weights or weight machines. Create a schedule you can stick to. For example, on Mondays you can exercise your chest and back, Wednesdays for your arms, and Fridays for your legs. Increase the number of exercises and weight by 10 percent each week until you get to your desired level.

Don’t neglect cool downs and stretches
Cooling down and stretching is just as important as the main exercise itself. Do not neglect them or you will be risking injury. You shouldn’t force yourself when you stretch, gradually increase your range of motion as you go along. Perform static stretches and avoid bouncing or going beyond your comfort level.

Workout with a buddy or a group
It’s easier to stick with your workout routine if you join a group or enlist a workout buddy. You will someone to push you on the days you don’t feel like working out.