You’ve been trying to live an active lifestyle. You go for a walk every now and then, but you feel that you are ready to take it to the next level. You want to engage in a regular exercise program but you are not sure how. Advice from fitness magazines is questionable and the exercises are hard to follow. The truth is that there is too much information out there, and it is hard to figure out what is appropriate for you. That’s ok, I’ve been there and I know how you feel. Do not despair; I’m here to help you get started.
Let’s start with the basics. A balanced exercise program should address three fitness aspects: cardiovascular fitness, muscular strength and endurance, and flexibility. You are probably already familiar with the cardiovascular component. The American College of Sports Medicine (ACSM) defines cardiovascular as any rhythmic activity that involves large muscle groups and can be maintained for a prolonged period of time. Walking, jogging, running, bicycling, and swimming are common examples. Muscular strength and endurance can be addressed with resistance training (using weights, machines, or rubber bands) and calisthenics. Flexibility is improved by performing stretching exercises.
Now, the question is, “How much of each component should you include into your program?” According to ACSM, healthy individuals wanting to improve health and reduce the risk for chronic diseases should engage in:
- At least 30 minutes of moderate-intensity cardiovascular activity most days of the week.
- Two to three sessions of whole-body resistance-training exercises per week.
- A minimum of 10 minutes of stretching, two to three days per week, but preferably every day.
And this is just for health purposes! If you have fitness goals such as weight loss or muscle gain, more exercise is advised. So, it is very common to get overwhelmed, especially when even the minimal recommendations might seem like a lot. However, keep in mind that your primary goals when starting a program are to build exercise tolerance and create a positive experience. Starting with manageable amounts of physical activity is fundamental for your long-term success. In the future, when your body gets used to exercise, you can adjust your program to more intense, more frequent, or longer sessions.
Before starting any exercise program, consult your health care provider to know if the program you chose is appropriate for you. He/she can give you specific recommendations about exercise type and intensity, or might recommend an exercise test before initiating your program. This is an important step and should not be neglected for your own safety.
I will show you how to plan and structure a balanced exercise program, but first we have to understand how to compose one exercise session. Always start with a proper warm-up in order to prepare the body for the upcoming activity. This phase consists of five to 10 minutes of low- to moderate-intensity cardiovascular and/or muscular endurance activity. Think of it as a light version of the main exercise, meaning that if you planned to jog or walk briskly, an adequate warm-up would be to walk at a slower pace.
Once your body is warm, you can move on to the work-phase. Cardiovascular activities should be selected based on your fitness level and skills. This means walk before you jog, and jog before you run. Also, keep in mind that some activities such as swimming, skating, or skiing require some skill to be performed at an adequate intensity. Cardio exercises should be maintained for a minimum of 20 minutes[1], so it is important to pace yourself. You want an exercise intensity that is challenging (somewhat hard), but that can be sustained for the duration of your workout.
Resistance training should also be incorporated into a structured exercise program in order to improve muscle strength and endurance. For beginners, a whole-body routine addressing all major muscle groups[2] is appropriate. This type of routine usually features eight to 10 multijoint[3] exercises. Perform one to two sets of each exercise, keeping the repetition range between 12 and 15. Light weights/resistance should be preferred if you are new to this type of training. You should learn and master the basic movements (squats, dead-lifts, lunges, pulls, presses, and rotations) before progressing to more complex ones. Core strengthening exercises (such as the plank and the bridge) are also great for beginners. A competent trainer can create a personalized program and teach you proper form.
After the work-phase of the session, cooling down is advised in order to gradually bring the body to a rest state. Five to 10 minutes of slow-paced cardio activities are appropriate. Every exercise session should end with flexibility exercises. This is the perfect time to work on static stretches because your muscles are warm and pliable. Creating a routine that involves all major muscle tendon groups of the body[4] is a good way to improve range of motion and physical function. Stretches should be held to the point of tightness for 15 to 30 seconds and repeated two to four times.
One of the most important parts of an exercise program is the recovery period. It is during this time that your body repairs and improves itself. Also, if you don’t get enough rest, you’ll feel fatigued and might get injured. However, rest doesn’t mean to slouch on the couch the whole day. Include in your plan days for active rest in which light to moderate leisure physical activities can be performed. This may mean going for a stroll with a friend, gardening work, or playing with your kids.
Below is a sample of a weekly exercise plan.
[1] As you progress, you can gradually increase the duration of the sessions.
[2] The major muscle groups are chest, shoulders, upper and lower back, abdomen, hips, and legs.
[3] Exercises that involve more than one joint in the movement.
[4] That means neck, shoulders, upper and lower back, chest, abdomen, hips, and legs.