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1. Set a Goal
What do you want to accomplish with your new fitness routine? Do you want to lose weight, tone up, recover from an injury, or something else? Keep this goal in mind, and talk to your doctor, before you develop your plan?
2. Get The Gear
Youll need the right gear for your new fitness routine, including the right shoes, sports bra, pants or shorts, and a comfortable top. Most important, of course, are the shoes, which need to be appropriate for your regimen, fit well, and be comfortable. If you need help choosing gear, talk to a pro at a local fitness shop.
3. Start with Cardio
Lets start with cardio, which focuses on your heart health. You ought to get four 30 to 40 minute sessions of cardio four days per week. Cardio can be anything that gets your heart thumping, and keeps it thumping, for the entire 30 to 40 minutes. You ought to be winded, able to talk in short bursts, but not sing or chat lightly, while youre exercising. Cardio can include everything from swimming to running to using the elliptical to dancing if it gets your heart going, its cardio!
4. Add Weights
You should also work out with weights 30 to 40 minutes a session for 3 or 4 sessions per week. Dont worry; you wont get big, bulgy muscles; youll just get toned and strong. Youll want to work all of your muscle groups during these sessions, including your arms, legs, and core.
5. Add Calisthenics
You ought to also get in a few sessions of calisthenics per week, for about 30 minutes. Jumping rope, crunches, lunges, push-ups these are all examples of calisthenics, and theyre great for keeping toned.
6. Add Weight Bearing
Now its time to add weight-bearing exercise to your new fitness routine, which can also double as your cardio. Weight bearing exercise should be done 2 or 3 times per week for 30 or 40 minutes, and includes anything you do standing up, like running, jogging, or using the stair-climber.
7. Add Non-weight Bearing
Youll also want to add 2 or 3 sessions of 30 or 40 minutes of non weight-bearing exercise, which again can double as your cardio. Non weight-bearing exercises are done sitting down, like rowing or biking. Also, because it alters your weight resistance, swimming is considered non weight-bearing exercise.
8. Add Yoga
Want flexibility, tone, balance, better sleep, and stress relief? These are all the benefits of yoga, which could be added to a new fitness routine two or three times per week for a half-hour each session. Combine this with calisthenics for an all-over workout that leaves you winded, a little sore, and a lot happy.
9. Add Something Fun!
You know whats missing from your new fitness routine? Fun! Its time to add something fun and interesting, maybe a Zumba or spinning class, or join a soccer team, something you can do with friends. You could also opt to work one-on-one with a trainer, but whatever you choose, make it something you would consider fun, and try to squeeze it in once a week.
10. Set The Schedule
Now that you have all of the pieces of your new fitness routine, its time to schedule them. You want to work out four to six days per week, no more than an hour and fifteen minutes at a go, including warm up and cool down. Set a schedule, and stick to it! Then refresh your workout a few times a year to keep it fun and interesting.