Exercise can happen at home or in uncrowded public spaces. Take note of these tips for building your own workout routine.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of more intense aerobic activity per week. Look at your schedule and carve out time to devote to exercise. Consider whether you’re a morning person or if you’ll feel better exercising after your workday is done. Some evidence suggests that people who exercise in the morning before eating anything experience more lasting benefits in how the body regulates glucose and insulin levels.
It’s one thing if you’re already a 5K runner and you’re looking to train for a marathon. It’s another matter entirely if you’re a novice at fitness. Figure out why you want to begin a regular workout. Common goals are weight loss, building muscle mass, or training for an event. Your workout will be slightly different depending on your goal.
Set a Baseline
Take yourself for a test drive and record your current fitness level. Perhaps you have a wrist monitor that counts steps and records a pulse. Take your pulse when you have been at rest for several minutes, and then repeat after you walk for a mile. Write down your pulse rate before and after your walk as well as the time it took for you to walk the distance. According to the Mayo Clinic , other baselines you can check are:
- How many push-ups you can do
- How flexible you are – how far forward you can reach with your arms when seated with your legs in front of you
- Your body mass index
Get Your Doctor’s OK
Always consult your doctor before starting any exercise program. You may have underlying health issues that require careful monitoring should you begin a new exercise routine, especially if you’ve been sedentary and are just beginning.
Mix It Up
A mix of aerobic and strength exercises is optimal for achieving the best overall results. If you don’t own dumbbells or a resistance band, body weight can work for building strength in exercises such as squats. When building your own workout routine, plan for three days when you’ll concentrate on aerobic exercises such as dancing or jogging. If you have joint pain, try low-impact activities such as cycling. Use two other days of the week for your strength routine, making sure to use exercises that address all muscle groups. You can find video exercise routines for walking, cycling, running, and dancing online. If you’re easily bored, add music or mix up your activities.
Don’t count on instant results. Fitness and health involve long-term commitment. However, if you’ve been eating healthily and you’ve followed these tips for building your own workout routine but you aren’t seeing results, you should talk to your doctor. Your physician may recommend consultation with a specialist. An endocrinologist in NYC, Dr. Philip Rabito can assess if hormonal imbalances may be affecting your ability to lose weight and get fit and help you create a regimen that works for your body.