Starting an exercise program is an important decision, but it doesn't have to be an overwhelming one.
Starting an exercise program is an important decision, but it doesn't have to be an overwhelming one. Establish a healthy habit that lasts a lifetime by planning carefully and pacing yourself. Motivate yourself by writing your plan on paper and reviewing it frequently. Keep the following points in mind as you design your fitness program:
1. Map out your fitness goals.
Are you starting a fitness program to help lose weight, or do you have another motivation, such as preparing for a 5K race? Having clear goals will help you gauge your progress.
2. Determine a logical progression of activity.
If you are just beginning to exercise, start cautiously and progress slowly. Consult your doctor or physical therapist for help designing a fitness program if you have an injury or a medical condition. Be sure to ask for a program that gradually improves your range of motion, strength and endurance.
3. Build activity into your daily routine.
Finding time to exercise can be a challenge, so make it easier by scheduling time to exercise as you would any other appointment. Watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
4. Include different activities.
Different activities (otherwise known as cross-training) can keep exercising from becoming boring. Cross-training also reduces your chances of injuring or overusing a specific muscle or joint. Alternate activities that emphasize different parts of your body, such as walking, swimming and strength training.
5. Allow time to recover.
Don't work out too long or too intensely. Doing so will result in sore or injured muscles and joints. Plan time between sessions to give your body a chance to rest and recover.
When starting an exercise program, remember to write it down. If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
When it comes to selecting the right bodybuilding routines to fit into your social life, is always a dilemma but by following this simple 3 day a week routine, you will have plenty of time left for your family and social life.
When it comes to selecting the right bodybuilding routines to fit into your social life, is always a dilemma but by following this simple 3 day a week routine, you will have plenty of time left for your family and social life.
When you join a gym for the first time, make sure to get the proper instruction, from a qualified trainer, on all exercises. Make sure to start off light in the first training session, and do only one set per exercise. You might be a little sore the next day, that is absolutely normal and it only shows that you have trained well.
After two weeks or so, you may begin to perform two sets for each of the exercises. When you have been training for about three months, you can increase to a maximum of three sets of all the exercises. Remember always do a couple of easy warm-up sets of 20-30 repetitions (reps), to get the blood flowing into the working muscle.
For each exercise listed below, you will do a maximum of around 10-12 reps for each. Make sure that the weights you are using in each exercise are heavy enough, so the end of the last rep should be nearly impossible to carry out. Next time you hit the gym again, you should try to increase the weights or reps you are doing. Increase the weight by one pound on all exercises once a week to ensure you are progressing.
Important: Have a bottle of fresh water with you every time you hit the gym, as you will lose a lot of fluid, in the form of sweat, during an exercise session!
If you want to view all the below listed exercises in action, then try to search for each one of them on Google, as there are tons of videos of different exercises on the net.
NOTE: Diet or exercise regimes should not be embarked on without seeking the advice of a health care professional.
Monday - Leg session day
Sets/Repetitions
Squats or Leg Press 1-3/10-12
Leg Extension 1-3/10-12
Leg Curl 1-3/10-12
Standing Calf Raise 1-3/10-12
Leg Raise 1-3/10-12
Wednesday - Chest, shoulder and biceps session day
When it comes to selecting the right bodybuilding routines to fit into your social life, is always a dilemma but by following this simple 3 day a week routine, you will have plenty of time left for your family and social life. More...
