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Here's How to Get in Shape With Exercise
Many
of us want to get in shape, but exactly does it mean and how do you do
it? Getting in shape is an individual experience, depending on your age,
preferences, lifestyle and other factors. A mom with four kids may have
very different goals from a mountain climber, for example.
But, at its heart, getting in shape simply means getting your body strong enough to do what you need it to do day after day.
A mom with 4 kids may need to get in shape to have energy, stress relief and the patience to raise 4 kids.
A mountain climber needs to build strength and endurance for all the muscles he'll use while hiking.
For
the average person, it really means working your body more than you are
right now. Any time you do more than what you're used to, your body
grows stronger, getting you in better shape than you were before.
If your goal is to get in shape, you'll need a few basics:
- Cardio to burn calories and help your heart and lungs work more efficiently
- Strength training to build lean muscle tissue while strengthening your bones, muscles and joints
- Flexibility exercises to improve your range of motion, and rest so your body can recover and grow stronger.
Here's how to start.
Cardio Exercise
Cardio
exercise includes any rhythmic activity that gets you into your target
heart rate zone. The options are endless, including walking, running,
aerobics, cycling, swimming and dancing.
You can even
use daily chores like raking leaves or shoveling snow if you can keep
the movement consistent enough to raise your heart rate.
How to get started:
1. Choose any cardio activity that's accessible and enjoyable.
2.Schedule your cardio workouts for at least 3 days a week.
3.Begin your workout with a comfortable 5-10 minute warm up to gradually increase your heart rate.
1.Increase
your intensity by going faster, adding hills, resistance or incline (or
a combination) until you're just out of your comfort zone (Level 5 or 6
on the Perceived Exertion Scale).
2. Maintain that pace for 15-30 minutes or for as long as you can, adjusting your intensity as needed to stay at Level 5 or 6.
3. End your workout with a cool down and stretch.
4.Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.
5. Progress by adding more workout days, trying new activities and/or adding more intensity.
Sample Cardio Schedule:
Monday: 20-Minute Basic Cardio and Total Stretch
Wednesday: 10-15 Minute Beginner Walking or Cycling and Total Stretch
Friday: 20-Minute Basic Cardio and Total Stretch
Strength Training
The other part of your workout program is strength training where you'll work all your major muscle groups. How to get started:
Choose
about 8-10 exercises, targeting the major muscle groups, including the
lower body, chest, back, shoulders, biceps, triceps and abs.
If
you're a beginner, do 1 set of 15 reps for each exercise. Choose
weights that allow you to complete 15 reps - the last rep should be
hard, but not impossible.
Do your strength workout 2-3 times a week with at least one day of rest in between.
Progress
each week by adding a set (until you're up to a total of 3 sets per
exercise), using heavier weights or trying new exercises.
Sample Strength Training Workout
Ball Squats
Lunges
Side Step Squats
Hip Lifts on the Ball
Modified Pushups
Chest Flies
One-Arm Row
Bent-Arm Lateral Raises
Bicep Curls
Tricep Extensions
Crunches on the Ball
Bird Dog
Rest and Recovery
It
may surprise you, but a big part of getting in shape is giving your
body rest. While you can often do cardio on consecutive days, your
muscles need more recovery time from lifting weights. Give yourself at
least a day of rest between strength workouts and schedule regular rest
days whenever you feel tired, sore or your performance is
suffering.Putting It All Together
Sample Workout Schedule for Getting In Shape
Monday: 20-Minute Basic Cardio Total Stretch
Tuesday: Total Body Strength
Wednesday: Rest
Thursday: Walking or Cycling Total Stretch
Friday: Total Body Strength
Saturday: 20-Minute Basic Cardio Total Stretch
