When you start a new exercise regime, it is important that you follow some basic guidelines so that you get the most out of your exercise regimen. Researching different regimens and learning the basics of good training practice are important so that you avoid some of the potential downsides of any exercise programme.
The most important thing you can do before starting any exercise regime is to speak with your doctor. Especially if you are overweight and haven’t exercised in a long time. Your doctor will possibly put your through some tests to ensure that you aren’t at risk of harm when starting a new programme, and this will give you peace of mind that you won’t get injured or worse.
There are two different categories that all exercise types can be classed in to – aerobic and anaerobic. Aerobic exercise is also known as cardio. This is things like walking, running, cycling, or classes in the gym. Aerobic exercise helps the heart become stronger and improves your endurance. Anaerobic exercise targets your muscles – things like bodybuilding and general weight lifting are anaerobic.
A regular aerobic programme consists of a minimum of three 30 minute exercise sessions a week, although trying to do something every day, even if for only 20 minutes is even better. A particular exercise has benefit if you increase your heart rate to a minimum of 65-70% of your maximum heart rate. You can determine a rough estimate of this by subtracting your age from 220. So a 33 year old would have a maximum heart rate of 187. Obviously this is not a very accurate measure, but it is a good guideline for a beginner. If you’re interested in determining your actual maximum heart rate, then you’ll need to speak with your local sports scientist who can put you through your paces. However, this should only be undertaken if you are very fit, as the process is very demanding.
Anaerobic exercise consists of strengthening the muscles and ligaments of the body. This can be done by lifting weights, or by doing simple things like push ups and sit ups. Building muscles actually increases the metabolic rate of the body, and is a huge factor in losing excess fat.
A simple anaerobic programme doesn’t involve going to the gym. Simply perform the following three times a week:
Crunches – perform 5 to start with, and slowly increase the volume every session until you can do 20. When you’re at 20, that’s one set. You can do 2-3 sets each session.
Wall squats – lean your back against the wall, and slide down, bending your legs. Once down and up is a single rep. Try to start at 5, and increase until you can do 20. That’s one set.
Push ups – if you can’t do full push ups, start on your knees, and try to build up to 20. When you can do 20 of these, try full push ups. You’ll surprise yourself!
Toe raises – A great exercise to get pretty calves! Stand on a flat surface, and raise yourself up onto your toes. Once up and down is one rep. Try to increase up to twenty a day. When you can do this, you can add some weight by holding a book or something.
Starting an exercise regime is not difficult, and as can be seen doesn’t involve joining an expensive gym, or even a lot of time. Now you have no excuses not to get out there and get fit!
