Keep it varied: doing so will ensure you don’t get bored of exercising, doing the same thing during every workout will quickly become tedious and you are more likely to skip workouts. Try to mix it up, different types of exercises include;
Often aerobic exercises are the basis for many training programmes. Your breathing and heart rate quickens and the oxygen within your blood maximises, as well as having an increased flow of blood in your muscles.
The more effective you are at aerobic exercise the more efficient your blood vessels, lungs and heart are at transporting oxygen around your body. It will also make everyday tasks easier and you will overcome more challenges. This type of activity uses larger muscle groups as well as increases the rate of your heart for example; water aerobics, dancing, swimming, biking, walking, jogging or even household chores such as; vacuuming, snow shoveling or leaf raking.
This is another important aspect of a fitness program. Strength training can help to increase muscle mass and bone strength, as well as maintaining and losing weight. Even with everyday activities strength training can assist and make it easier. Around twice per week try to aim to include two strength workouts into your routine targeting all of the main muscle groups.
The majority of gyms offer several free weights and resistance machines as well as other strength equipment. However, you do not need an expensive gym membership or lots of equipment to see results. You could even purchase a few free weights or dumbbells online that you could use at home. Or even create makeshift ones using water bottles or heavy items. In addition, resistance bands are inexpensive and can be stored anywhere. If you did not want to use weights you could always just do bodyweight exercises, such as leg squats, abdominal crunches, pull ups or pushups.
Your abdominal muscles help to protect your back and link your lower and upper body movements. Therefore, having good core muscles is just as important as any other muscle and should be incorporated into your training routine. Your lower and upper body muscles will be trained and your spine will be effectively braced through core exercises. Core exercises include; situps, planks or bridges.
As you get older, your balance levels often reduce, so it is particularly important to practice balance exercises to try to maintain your balance. It helps to stabilise your ab muscles, exercises you could try are standing on one leg, tai chi or yoga.
Stretching and flexibility
Being flexible has so many benefits for overall health therefore it’s good to include stretching movements into your routine. Stretching helps to improve your joint motion and promotes good posture as well as relieving tension and stress. After exercising, consider stretching whilst your muscles are warmed up and your body is responsive to stretching. If you are wanting to stretch prior to a workout try to warm your body up a little bit first by moderately exercising or walking for a few minutes.
Cover all areas
Whether you have a personal trainer or creating your own training programme, it’s best to try and include most of the above elements in your routine. Try to incorporate stretching, flexibility, balance training, core exercises, strength and aerobic exercises to promote a healthy active lifestyle.
Gather your equipment
You may begin by just buying some fitness shoes and clothing such as a gym top, leggings or shorts. All clothing and shoes should be suitable for the chosen activity for example, if you plan on running you may want shoes that are lightweight with shock absorption. Whereas, if you were planning on boxing, you would also want lightweight shoes but with little grip.
If you are planning on buying home gym equipment, select something that is practical and that you will enjoy using. Before doing so you may want to test out select equipment within a gym prior to buying your own. Fitness apps or trackers can also be beneficial to use to track calories consumed, how many steps you’ve taken or the amount of hours you sleep each night.
Now you are prepped and ready to go. When creating your exercise programme, consider the following tips;
Be creative: include several activities in your workout routine such as going to the gym, pilates or going for a bike ride, this will keep you motivated. You could even go for a family weekend hike or take an evening salsa class, find activities that you enjoy doing and you will notice that it won’t even feel like exercising.
Progress gradually: give yourself enough time to warm yourself up and then cool down this could simply be a walk or light stretching. Then continue with the workout at a pace that suits you then gradually build upon this when your stamina, strength and overall fitness improves.
Be flexible: it’s important to not be too strict on yourself and one day if you’re not completely feeling up to working out then that’s okay. Or, on days like these you could always swap your planned workout for a more moderate form of exercise then exercise more intensely when you are feeling up to it.
Listen to how your body feels: take note of how you are feeling, if you are in pain, have nausea, feel dizzy or short breath then it may be time to take a break. These could be signs of pushing your body too much and could result in injury.
If you need, split up your workouts: if you do not have enough time to fit in one long workout, why not incorporate several different activities throughout the day instead. Frequent short sessions have multiple aerobic benefits also, some exercise is better than nothing.
Track your progress
Continue to track and measure your progress, this way you will know how far you have come and the improvements you have made. You may be entirely happy with the progress you have made. Or, you may have noticed that you hit a plateau therefore, you will maybe need to increase the intensity of your workout, again do this gradually. If you get a loss of motivation, try mixing up your workouts or set yourself some new goals. As well as this, going to a fitness class or working out with a friend may also help.