Health is the number one priority in our lives, so staying healthy, immune to all kinds of infections and diseases, and staying healthy is still the same path. , if the new year is coming up, be consistent and have a plan beyond just getting a gym membership.The American College of Sports Medicine recommends that healthy people should get at least 30 minutes of exercise each day to maintain physical health, mental health, immunity, and prevent chronic disease at all ages. . So here is his ideal weekly workout routine for beginners to follow and stick with.
Motivate Your Weekly Workout Routine
Every day may not go according to plan. But if you’re determined to stay healthy, you can make time to exercise every day. If you’re a beginner, it’s better to create a weekly workout schedule than have a vague idea of how to stay active each day. Find a strong reason. This is a reminder to stay consistent to reach your goals.
Start your weekly workout routine
Starting a workout can be confusing and intimidating as to where and how to start. Once you’ve found the ideal time, duration, and place to exercise, think about the obstacles that stand in your way. Schedule a spare time so you don’t miss a workout. For example, if you set a goal of walking for 30 minutes and complete about 5-6,000 steps, but you don’t get to that due to unplanned circumstances, you might want to walk more at work and take the stairs instead of the elevator. So, walk while you’re talking. On my phone just to complete my planned steps for the day. Here are some points to remember before you start:
- Start short, but be consistent (rather than bursting into 1-hour workouts a day, you can work out 15-20 minutes each day) and work out at least 5 days a week. plan to make it tangible and measurable in the short term. goal.
- In addition to tracking how your energy levels are improving and the numbers and inches you’re losing on the scale, other benefits you’ll get from exercise like better sleep, less stress, and increased appetite. Please keep track of
- Plan your workouts according to your weekly schedule, taking into account your work, personal life, and family time.
- Choose different types of workouts that interest you and that you are comfortable doing. Make a list of physical activities that you enjoy.Sports such as dancing, running, walking, soccer, badminton, tennis, volleyball, basketball, cricket, weight training, and yoga
1st week
- Start with a 5-minute warm-up at a slow to moderate pace to slowly increase your heart rate.
- switch to 20 minutes aerobic exerciseThis includes cardio, brisk walking, outdoor interval running, biking, stationary biking, swimming, Zumba or any type of dance, or any type of sport. Be aware of your energy levels and your breathing. The ideal way to know comfort is to be able to speak without getting out of breath while exercising. Those who want to run can start by running for 1 minute and walking for 3 minutes.
- Stretch for 5 minutes to cool down and gradually return your heart rate to normal
Day 2: Strength Training
- 5 minute warm-up exercises
- 25 Minute Easy Strength Training Exercises: As a beginner, bodyweight training is a good place to start. Exercises that fall into this include jumping his jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder his bridges, crunches, planks, and reverse his lunges. Do about 10 repetitions each, one set each. Between each set he can rest for 10 seconds.
- 5 minute cooldown training
Day 3: Yoga/Dance
- Warm up with 5 Surya Namaskars/Jumping Jacks
- Perform 25 minutes of simple standing and sitting yoga poses or a dance of your choice. It’s always good to learn yoga postures through a trainer to learn about breathing patterns and correct posture.
- 5 minute cooldown training
Day 4: Strength Training
- 5 minute warm-up exercises
- A simple 25 minute strength training exercise.
- 5 minute cooldown training
Day 5: Cardio
- 5 minute warm-up exercises
- 25 minutes of easy cardio. This can be repeated as on day one.
- 5 minute cooldown training
Day 6: Strength Training
- 5 minute warm-up exercises
- A simple 25 minute strength training exercise. This can be repeated as on day 2
- 5 minute cooldown training
Day 7: rest day
active restwhich means low-intensity exercise such as stretching or casual walking, and it is recommended that you stay active on this day to increase blood flow to your muscles to promote healing and reduce pain.
2nd week
- First day: 25 minutes of cardio exercise including warm-up and cool-down
- the 2nd day: 25-minute strength training exercise (15 reps per set) including warm-up and cool-down
- Third day: 25 minutes of yoga, pilates, dance or stretching including warm up and cool down
- Day 4: 25 minute strength training exercise (15 reps per set) including warm up and cool down
- Day 5: 25 minutes of cardio exercise including warm-up and cool-down
- 6th day: 25-minute strength training exercise (15 reps per set) including warm-up and cool-down
- Day 7: holiday
3rd and 4th week
These workouts should be repeated with a rest day and a combination of cardio workouts every other day. A person running can switch to a 4 minute run and he a 1 minute walk if comfortable. The idea here is to gradually increase the intensity of your workout so that your body can easily adapt to your workout without feeling hurt or fatigued.
- First day: 25 minutes of cardio exercise including warm-up and cool-down
- the 2nd day: 25 minute strength training exercise (2 sets of 15 reps) including warm up and cool down
- Third day: 25 minutes of yoga, pilates, dance or stretching including warm up and cool down
- Day 4: Strength training/HIIT 25 minutes (2 sets of 15 reps) Warm-up and cool-down
- Day 5: 25 minutes of cardio exercise including warm-up and cool-down
- 6th day: 25 minute strength training exercise (2 sets of 15 reps) including warm up and cool down
- Day 7: holiday
Proper warm-up and cool-down exercises are important here to prevent injuries and get better healing. Muscle soreness is common during his first week of exercise. But don’t give up. If you keep training, you will slowly get over it.
Attention should be paid to a diet that includes good quality protein, complex carbohydrates and fiber. Don’t forget to stay hydrated and get a good night’s sleep. Get clearance from your doctor if you have any health conditions such as heart problems, diabetes, back pain, neck pain, knee pain, dizziness, arthritis, post COVID, or balance related issues. Certain types of exercise may be contraindicated in some conditions. It is always ideal to have a personal coach or fitness trainer to learn about proper exercise routines, a balanced diet, and a healthy lifestyle tailored to your physical condition and body type.
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