Exercise Program: 6 Steps to Get Started With Your Exercise Routine

Daily exercise is one of the best things you can do to improve your health. It can alleviate stress and lower your risk of chronic diseases such as diabetes and heart disease.

What is an exercise program?

An exercise program is a plan that specifies the physical exercises you should do to achieve your goals and the period of time you should spend on each exercise. Each program is designed to meet the individual's needs and goals.

An example of a weekly workout plan that is created based on a gym workout schedule is to exercise for five days per week and divide the workout as follows:

Cardio twice a week
Full-body strength training 3x per week
On strength-training days, do Pilates core work, and on cardio days, do yoga and/or stretching.

There are various exercise programs that you can try, such as Peloton Interactive, FitOn Workouts and Fitness Plan, and Beachbody.

Exercise Program for Beginners

Here are six steps to get you started with your exercise routine.

1. Determine your level of fitness.

Make sure you are aware of your starting point before you move. Getting some baseline measurements will assist you in determining your goals, selecting activities, and tracking your progress. Consider keeping track of the following to assess your flexibility, body composition, and muscular and aerobic fitness:

Your pulse rate both before and after a mile walk (1.6 kilometers);
How long does it take to walk one mile or to run 1.5 miles? (2.41 kilometers);
How many pushups can you perform at once, whether they're regular or modified;
How far can you stretch your legs out in front of you while sitting on the floor;
Your waist measurement at the top of your hips;
Your BMI (body mass index).

Your healthcare professional can also assist you in understanding the health issues you are at risk for by assessing your genetic history and performing a health screening.

2. Create your workout plan

It's simple to say you'll work out every day, but there would be times you can’t do it for some reason, such as being tired or busy. Thus, a plan is necessary.

Keep in mind the following important components when creating your workout plan:

Identify your fitness objectives. Why do you start your exercise? Do you intend to start an exercise program to aid in weight loss? Or are you driven by something else, like preparing for a marathon? Setting specific goals can allow you to monitor your improvements and stay motivated.

Include physical activity in your daily routine. Determining the right time to exercise can be difficult. So consider scheduling your exercise time as you would in any other appointment.

Make a well-balanced routine. Even a little bit of aerobic exercise or short bursts of activity every day can provide health benefits.

At least twice a week, perform strength training for all the major muscle groups. Aim for a single set of each exercise, with a weight or resistance level that stretches your muscles after twelve to fifteen repetitions.

Aim to have different activities. Various activities (cross-training), including walking, jogging, biking, and mountain climbing, can help keep exercise from becoming monotonous. They may also reduce your risk of overusing a particular muscle or joint or getting injured.

Engage in HIIT exercises. When you train with high-interval intensity, you perform brief bursts of high-intensity activity followed by recovery times of low activity.

Consider recovery time. Many people begin working out for too long or too intensely and then stop when they experience joint and muscle soreness or get injured. Give your body enough time to recover between sessions.

Begin slowly and build up. If you're new to exercise, take it slowly and gradually at first. Consult your doctor or an exercise therapist if you have an injury or a medical condition for assistance in developing an exercise routine that slowly helps you improve your strength and flexibility, and endurance.

3. Prepare your workout outfit

Wearing the proper workout attire enables you to remain comfortable while exercising. Consider the following tips to ensure that your workout clothes fit your body and the workout you have planned:

You should dress in loose, comfortable clothing. When running or biking, avoid wearing wide-leg or loose pants that might get tangled in the pedals or your feet.

Stretchy, fitted fabrics that can absorb sweat are ideal for activities like yoga or Pilates.

4. Prepare your equipment

If you're going to buy exercise equipment, make sure it's functional, enjoyable, and simple to use. Before making an investment in your own equipment, you might want to try out various kinds of equipment at a gymnasium.

You might use fitness trackers for mobile devices that can track your burned calories, distance, or heart rate.

5. Get started now

You may be eager to begin your exercise regimen, but doing too much too soon can cause burnout or injury. Don't assume you can accomplish everything perfectly on the first day. Your objectives are something to strive for. Allow yourself time to get better by slowly enhancing the intensity of your workouts.

6. Keep track of your progress

Evaluate your health every six weeks. Are there any improvements in results at present and before you started your exercise routine?

Tracking your progress allows you to determine which parts of your exercise routine are working and which aren't, so you can make adjustments as needed.

While keeping track of your progress is important, never let numbers or scales control how you feel. Know that you're one step closer to becoming a healthier, stronger version of yourself.

Conclusion

Getting started with an exercise program is a huge step. However, it does not have to be intense.

If you haven’t started your daily exercise yet, it’s the right time to begin your routine by following some of the aforementioned steps.

Your commitment can create a healthy habit that will last a lifetime.

EXERCISE PROGRAM:

6 Steps to Get Started With Your Exercise Routine