Are you a beginner to exercise? Are you worried that you will look silly if you go to the gym or fitness center? Not sure how far you can walk or run?
If you are an exercise newbie, you should start with a workout program that is specifically designed for beginners. to carry out his plan. Beginners, especially, need to start slowly. Eventually you will be able to exercise five days a week! But at the beginning, you should start gradually and set a limit that is comfortable for you.
This plan will easily turn you into a fit buff in just 12 weeks, even if you can only exercise for five or ten minutes now. Just follow this guide for a week, and you’ll be slimmer and fitter in three months;
[NOTE: If the first week seems too easy for you, start the second or third week. If at any time, a week in the plan seems too difficult, repeat the week until it is comfortable.]
Week 1: Three days this week, they walk for ten minutes. You can do this in any way you find convenient. Some prefer to walk all ten minutes together. Others walk five minutes in the morning and five minutes in the evening. Choose peace that is easy for you. You will be able to carry a conversation while you walk.
Week 2: Three days this week, walk for ten minutes. But walk ten minutes all at once! Again, your peace must be comforting. If you feel that you are working too hard, don’t be afraid to slow down your pace or even stop until you are rested. If necessary, repeat this week until you can walk comfortably for ten minutes.
Week 3: Four days this week, walk for ten minutes. Just like last week, you will walk for consecutive minutes. But this time you will add a fourth day. It’s best to avoid consecutive days — Sunday, Monday, Tuesday, Wednesday — for your workout. Now get into the habit of adding the rest of the day to your schedule. He may walk on Sunday and Monday, then rest on Tuesday and Wednesday, and then walk again on Thursday and Friday.
Week 4: Increase the amount of time you spend walking by two minutes. So four days this week you will walk twelve minutes instead of ten. Feel free to add some light stretching at the end of your walks.
Week 5 You will again increase the amount of time you spend walking. Four days this week, walk for fifteen minutes. Now you practice an hour every week!
Week 6: By this time you should feel confident enough to start walking again. Four days this week, they walk for eighteen minutes. Add three minutes of light stretching to the end of your two walks.
Look! You are half way through the process!
Week 7: Four days this week, walk for twenty minutes. One day this week do five minutes of light strength training. This can be leg lifts, wall push-ups, bicep curls (use the trigger to use weight) or stomach crunches. It is better to buy a book or a video to show you how to perform these exercises correctly.
Week 8: Three days this week, walk for twenty-five minutes. The number of days you walk is reduced, but the time is increased for two or three five minutes. Two days this week, do five minutes of light strength training. Don’t forget to do your light stretching after your two walks.
Week 9: Three days this week, walk for thirty minutes. Look! You have completed a full thirty minutes of activity! Two days this week do ten minutes of light strength training. Take plenty of breaks if needed to keep your workout from being too strenuous. Start stretching after each of your walks.
Week 10: Three days this week, walk for thirty minutes. Pick up the pace again if you feel comfortable. Two days this week, do twelve minutes of light strength training.
Week 11: This is the week to increase the intensity a bit. If you haven’t picked up the pace on your walks yet, try walking a little faster this week. If that’s still not comfortable, try brisk walking for the first five minutes of your walk. Then you will be able to return to your normal pace. Two days this week do fifteen minutes of strength training. And don’t forget to stretch after your walks!
Week 12: This is the last week! Celebrate your happiness by walking happily for thirty minutes three days this week. Do two days of light strength training, and then stretch your walks.
Look! Now you are doing cardio three days each week for thirty minutes, plus thirty minutes of strength training each week. As you progress, you can continue to increase the amount of time you spend exercising or increase the intensity at which you exercise. However, the time and intensity does not increase in one week. Just choose one or the other.
Remember: Always exercise at a level and intensity level that is comfortable for you. Don’t push yourself too hard in the beginning of the period.
Also, always check with your doctor before any exercise program. Let your doctor know your intended exercise plan so he can determine if you can begin a physically active program.
