A sample schedule for the beginners fitness enthusiast: Note you can replace walk for run- if you have been a runner, if not don`t start running unless you are prepared to find all your sore, and injured places coming to the surface.
Take an easy twenty-minute walk at a nice bright place. Find a nice place to walk, away from pollution. If there is no such space drive to a park, beach, grassland or the countryside away from pollution. You need to be able to keep up a conversation. If you are in oxygen debt you wont burn calories as well so take it easy at first. Upon returning, spend about ten or fifteen minutes stretching. You should do it regularly, otherwise the extra calories can store in thighs or butt." When you start with some regular activity, the brain begins to think this body is active and needs to increase the metabolism. Then the brain will take to a higher metabolic level. As you increase your exercise program you will have more byproducts called free radicals. This is the reason for us to work with nutrition as well, because you need to increase the antioxidants to keep the body healthy from the free radicals.
Just stretch for ten to fifteen minutes. If you find a pool, may be opt swiming for ten to fifteen minutes.
Walk fast for twenty-five minutes. Stretch for fifteen, or if you have it down, it could only take ten minutes to get a good stretch.
Swim and stretch for at least twenty minutes and ten respectively.
You might miss one. Or walk maybe longer and easy or hard depending on how you feel.
Walk a good deal faster for thirty minutes. If you feel tight walking, stop after you break into a light sweat and stretch for a few minutes. Regarding the legs and gluteus muscles. Then continue, finishing up with a good ten minute stretch.
If you didn`t miss one day, take an easy walk, swim or stretch, may be do something with family or friends. If you got distressed at all during the week, then rest and just stretch or swim.
Continue this program until you can walk thirty minutes without losing your breath at all. This can take two weeks for most people and up to four weeks for others. If it takes you longer, stay with twenty-five minutes for two months, and then move into the next level. If within two weeks your body serves you well, you can proceed with the next level.
Continue on the following day with a brisk walk for thirty minutes. Now we will start to burn some fat. From now on, you workouts should last about forty-five minutes. As you get stronger, your easy days become more like your hard days when you first started. Walking can increase to five times per week within the first few months, depending on your body. At this level its not as critical as it will be when we start the strengthening program using weights, running or strengthening exercises.
Six to Eight Weeks
After six or eight weeks, start your strength-training program. Once again, listen to your body. If you dont feel quite ready at six weeks, take eight. You can go in either of two directions with this addition to your program, with various levels of intensity depending on your body and your abilities.
If you are able and willing to run for your particular goals, you may now start to run. Start with easy jogging for twenty minutes every other day, and weight training every other day. Running at this time should be at least three days a week, the same for weight training. There is some evidence, however, that we could get by with two days of weight training and still do okay. Include one day of rest. The day you rest could be a very easy workout, either stretching, swimming or family fun.
For weight training we need to start just as easy. Many of us think that weight training will build large muscles. We see all these big bodybuilders, and although some of us admire the dedication it takes to build that kind of body, it is not necessarily true that weight training builds large muscles. It all depends on how you train, how much you train, and your age as well as the system of training. We know that by stressing any muscle naturally or unnaturally, we work with the law of irritation and adaptability to produce the result we want. Basically, this means the body will adapt to irritation.
There is another way to use weight training to develop strength as well as endurance. This system works on the premise that using progressively more weight builds size and strength. Starting with more weight and then progressively reducing the weight with longer repetitions, we build endurance in the muscle instead of bulk. This is a good way to shape the body without building mass.
Step Aerobic Routine
Step aerobics works as a good calorie-burning workout. A typical class of about 50 minutes will help you burn off 250-400 calories but can vary depending on the level of exertion. A session of step aerobics can be started as a 20-minute session and later increased to an hour, once your muscles and heart have become used to the workout. Step aerobic routine involves intensive lower body workout by making use of a step to increase muscle conditioning. This also makes for a low-impact workout. The perfect posture for a step aerobic session is head up, shoulders down and tight back, abs and butt.
Step aerobic routine must be preceded by adequate warming up. Stretching all the major muscle groups, especially the lower back is a good warm up for a step aerobic routine. This warm up session is critical since it causes gradual raising of the heart rate. Failing to do this can result in injuries. Ideally, a step aerobic session should alternate fast paced steps with slower paced ones. Squats, leg lifts and lunges are carried on to the beats of aerobic music. You can also use light dumbbells to add an additional upper-body workout. A typical step aerobic routine must be followed by a cooling down session. This is done to slow down the heart to a normal rate. It is also necessary to bring the blood circulation back to the earlier state without pooling in the extremities. Cooling down prevents sore muscles that are caused due to chemical build up in the muscles used in the step aerobic routine.