Tips for Starting to Exercise.And Sticking With It! For example, tell yourself that you will go to the gym three Tips for a Safe Workout. Have a …
Tips for Starting to ExerciseAnd Sticking With It
Start Slowly If youre just starting, try a 20 minute walk on the
treadmill Youll feel good and eventually work up to more difficult
routines
Make an Appointment Start by scheduling in the time you plan to
exercise as if it were an appointment
Find a Buddy Getting your family and/or friends involved in your new
exercise routine will help with motivation
Set Weekly Goals Set goals for your nutrition and for your exercise
For example, tell yourself that you will go to the gym three times
this week
Set Long Term Goals Using the weekly goals you will step by step
come closer to your long term goal
Log it Keep an exercise log or journal of what you did, for how
long, and how you felt There are also many helpful websites that
allow you to track your exercise online
Make Exercise a Priority Be honest with yourself about what you
want Once you believe its important enough youll start to make it
happen
Tips for a Safe Workout
Have a Routine Physical Exercise can put stress on the body, so get
the OK from your doctor before you start a new exercise program
Gradually Increase Time and Intensity Use the RPE scale to judge
your intensity
Start with a Warm-Up A warm up is a transition from resting to
exercise Try 5-10 minutes of stretching and 5-10 minutes of walking
or jogging
Stay Hydrated Drink water throughout the day, before and after you
exercise
Listen to your Body If you are experiencing sharp pains, dizziness,
or weakness that is your body telling you to slow down that something
may be wrong
End with a Cool Down This period provides a gradual recovery from
your workout Cool down exercises bring your heart rate and blood
pressure near resting values
Designing Your Personal Aerobic Exercise Program
Determine your Maximum Heart Rate The simplest formula for this is
to subtract your age from 220 Max Heart Rate220-Age
Beginners Intensity When just starting an exercise program, it is
suggested that you reach about 50-60 of your maximum heart rate
Moderate Intensity If you are already exercising and would like to
increase your endurance try
to reach 60-70 of your maximum heart
rate
High Intensity If your goal is to improve athletic ability and
aerobic endurance, your maximum heart rate should be 75-85 percent
Source:cse.ucla.edu
