Don’t be intimidated by the gym if you haven’t been a while or even ever. It’s always a good time to start and it is never too late! No matter weight, age or ability, getting into shape can be an easy and enjoyable experience. If you’ve got a plan, then you’ve already got success under your belt. Below are a few tips and a workout plan for any novice to work their way into trained gym rat mode!
Set Realistic Expectations
Number one rule is don’t over do it. Regardless of past ability in high school, if you haven’t been to the gym in a while, adjust expectations for yourself. Ease into your routine. It’s best to start with smaller increments of time and weight amount and work your way up. For instance, the first week plan to workout three days for 15 minutes a day. The next week, increase to 30 minutes a day and increase up to an hour a day over a period of several weeks or even months. Listen to your body and don’t over do it.
What Is Cardio?
Cardio is intense endurance exercise that raises your heart rate. The idea is to raise and maintain a healthy heart rate during the workout. To determine a healthy heart rate for you, subtract your age from 220. This is the number you will want to maintain for the duration of your workout. Biking, walking, swimming, running are a few excellent ways to raise your heart rate, which in turn burns fat. Below is a cardio routine for beginners.
Week One: Walk as fast as you can for 15 minutes
Week Two: Run for 2 minutes, walk for 1 minute. Continue for 15 minutes
Week Three: Run for 3 minutes, walk for 1 minute. Continue for 20 minutes
Try to increase running time to full workout time, taking a walking break in 5 minute intervals as needed.
Weight Training For Beginners
Experts agree that to lose weight, one must ideally combine cardio with weight training. Alternating a cardio day with a weight training day works well if you don’t have the time to combine both in one workout session. When lifting weights, choose a weight that can easily be managed for 8 repetitions, but is tiring around 12 repetitions. You want to break your muscles down, in order for them to be built up again. Work your muscle group to the point of exhaustion, which should be around 12-15 repetitions.
Day One: Do 8-10 bicep curls, 8-10 pushups and bench press 8-10 times with 2 minutes of rest in between each set of 8-10 repetitions
Day Two: Do 8-10 squats, 8-10 lunges, and 8-10 calf raises with 5-pound dumbbell three times with 2 minutes rest in between each set
Alternate between these two days with cardio days as well.
Come For A Free Tour at Franklin Athletic Club
Try out our facilities with a free tour to see what we are about. Franklin Athletic Club is a full service health club offering a wide range of state of the art equipment, programs, and services to keep you motivated. Reach your fitness goals and grab hold of a better life today!