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BEGINNER EXERCISE PROGRAM
NOTE: be sure
to consult your doctor before starting any exercise program.
Beginners, and
people who haven't exercised regularly for a while, should start slowly. For
the first 2-3 weeks, keep your workouts simple, easy, and relatively short
(10-15 minutes). If you find that you are easily able to complete your chosen
exercise after 2 weeks, you may wish to increase your workout time and intensity
to the intermediate level. Exercise intended
for optimal weight loss should emphasize duration of the exercise over trying
to build or tone muscle. Choose a simple aerobic activity and do it 2-3 days
a week for 2 weeks. Your chosen activity can be practically anything which
qualifies as an aerobic exercise, i.e., one that elevates cardiovascular activity
for the duration of the workout (check our heart
rate calculator to help determine your optimal exercise heart rate). Be
sure to drink plenty of water before, during, and after exercising. Make sure
you're comfortable at the pace you set for yourself-you don't want to overdo
it. It's convenient to start with brisk walks, but you might also try swimming
leisurely, rowing, cycling on a bicycle or stationary bike, hiking, dancing,
using a home fitness device (if available), etc. If you have a portable tape
or CD player with headphones, you can use it during most of these activities
(not swimming, of course!). Many people work out on their favorite fitness
device in front of the television, while some prefer to get outdoors and experience
the beauty of nature. Listening to books on tape is another way to help the
time pass more quickly.
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