Get Started
In the introduction, you learned some of the basics for getting started. Now, it's time to get started, step by step.
Step one: If you haven't already done so, use the following forms to set your goals and get your vital statistics recorded so you can track your progress. You might want to use this 12-Week Exercise & Weight Loss Journal or your own journal to keep track of your workouts and eating.
Step two: Take a deep breath and get ready for your first cardio workout. Just think how good you'll feel when you're done!
Cardio Focus: Intensity
Today's cardio workout involves interval training. This method of training is great--it lets you burn more calories in less time. Is this motivating you at all? In interval training, you simply add short high energy 'spurts' where you raise the intensity very high, then recover. Interval training helps quickly increase endurance which allows you to workout harder and longer. Now, remember--if you're a beginner, you should MODIFY according to your fitness level. If you can only go for 10 minutes then, by all means, go for it. It's all about where you are now, not where you want to be.
Choose one of the options below and get moving.
Option 1:
- Beginners: Choose 1 of the workouts listed in the Beginners Interval Workout page. If you're not comfortable with interval training or want to try something simpler, try one of these basic Beginner Cardio Workouts.
- Intermediate/Advanced: Try a more advanced 30-35 minute Intermediate Interval Workout or this Advanced Interval Workout. You can also visit my Workout Center for more cardio workout ideas.
Option 2:
Make your own interval workout: Begin by choosing an activity--walking, running, swimming, cardio machines, etc. then doing the following:
- Warm up with about 5-10 minutes of light cardio
- Increase the intensity for 2-3 minutes so that you're working at a Perceived Exertion (RPE) at Level 5
- For 1 minute, increase intensity (speed walking, running, hill-walking, etc.) to a Level 7-8
- Recover at a lower intensity for 2-3 minutes
- Alternate high intensity with low intensity for 20 or more minutes if you're a beginner, more if you're intermediate/advanced.
Strength and Flexibility Focus: Flexibility
Do this flexibility workout after you've cooled down from the cardio. Hold each stretch for at least 10-15 seconds (more if you have time). This part of your workout should feel good, so enjoy it.
Nutrition Focus: Food Diary
Starting today, keep track of everything you eat in a food diary. You can use something like DietMinder, print this free food diary or use an online diary. Don't change your habits just yet--eat normally and record what and how much you eat each day. Use a food database to find nutritional content of what you're eating. Record the number of calories you've eaten at the end of each day.
Motivation
Motivation can be hard to come by when you're starting out with exercise. Check out these easy tips for getting started with exercise.
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