Working out involves a gradual approach, starting slow and building up to longer and more intense sessions.
Getting Started
- Begin Slowly: Don't jump into intense workouts right away. Start with lighter activities and shorter durations.
- Gradual Increase: As your fitness improves, steadily increase the duration and intensity of your workouts. For example, start with a walk, then move to a brisk walk, and then perhaps incorporate jogging intervals.
Building Endurance
- Pace Yourself: Find a pace that you can maintain for 5 to 10 minutes without becoming overly tired. This may involve adjustments to the speed, and if weights are used the amount you are lifting.
- Time Progression: Once you're comfortable with the initial 5-10 minutes, gradually add more time to your exercise sessions. For example, increase your workout time by 2 minutes each week.
Setting Goals
- Target Time: The goal is to work your way up to 30 to 60 minutes of exercise most days of the week.
- Consistency is key: Regular exercise is more beneficial than occasional intense sessions.
Example Workout Progression
Here is a table showing a possible example for a walking or running workout plan:
| Week | Activity | Duration | Intensity | Notes |
|---|---|---|---|---|
| 1 | Slow walking | 10 minutes | Low | Focus on consistent pace, avoid overexertion |
| 2 | Brisk walking | 15 minutes | Moderate | Maintain a steady pace and use a slightly higher heart rate |
| 3 | Walk 10 minutes; jog 1 minute; walk 4 minutes | 15 minutes | Moderate | Introduce jogging intervals to increase challenge |
| 4 | Walk 5 minutes; jog 3 minutes; walk 5 minutes | 13 minutes | Moderate | Lengthen jogging interval |
| 5 | Jog 5 minutes; walk 2 minutes; jog 5 minutes | 12 minutes | Moderate | Further increase jogging duration and shorten walking period |
| 6 | Jog 15 minutes | 15 minutes | Moderate | Sustain the jogging at a steady pace |
| 7+ | Jog 30-60 minutes at moderate pace | 30-60 minutes | Moderate to high | Continuously work on improving time, distance or speed, with adequate rest and stretching |
This plan can be adjusted to your personal goals and fitness levels, and serves as a simple guide to get you started!
