Are you new to exercise and wondering how much you should be doing? Starting a fitness routine can be overwhelming, especially when you don't know where to start. But don't worry, we're here to help you figure out how much exercise you should be doing as a beginner.
It's common for beginners to experience pain points such as fear of injury, lack of motivation, and uncertainty about where to begin. These are all valid concerns, but with the right guidance, you can overcome them and start your fitness journey.
So, how much exercise should a beginner do? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise per week. This can be broken down into 30 minutes of exercise, five days a week, or 25 minutes of exercise, three days a week.
In addition to aerobic exercise, beginners should also incorporate strength training exercises into their routine. This can include bodyweight exercises, such as push-ups and squats, or using weights or resistance bands. Aim to do strength training exercises at least two times per week, targeting all major muscle groups.
My Personal Experience with Starting an Exercise Routine
When I first started my fitness journey, I was intimidated and unsure about where to begin. I started by going for a 30-minute walk around my neighborhood every day, and gradually increased the intensity by incorporating jogging intervals.
After a few weeks of consistent exercise, I felt more energized and motivated to try different types of workouts. I started incorporating strength training exercises into my routine, using dumbbells and resistance bands at home.
Looking back, I'm glad I started with a simple routine and gradually increased the intensity over time. It helped me build confidence and avoid injury, while still making progress towards my fitness goals.
The Benefits of Exercise for Beginners
Starting an exercise routine as a beginner has numerous benefits, including improved cardiovascular health, increased strength and endurance, and reduced risk of chronic diseases such as diabetes and heart disease. Exercise also releases endorphins, which can improve mood and reduce stress levels.
Additionally, starting an exercise routine can help you build healthy habits and improve your overall quality of life. It's never too late to start taking care of your body and reaping the benefits of regular exercise.
Types of Exercise for Beginners
As a beginner, it's important to find types of exercise that you enjoy and can stick to in the long term. This can include activities such as walking, jogging, cycling, swimming, or taking a fitness class such as yoga or Pilates.
Strength training exercises are also important for beginners, as they help build muscle and increase metabolism. Bodyweight exercises, such as push-ups and squats, are a great place to start. You can also use weights or resistance bands to add resistance to your workouts.
Tips for Sticking to an Exercise Routine
Starting an exercise routine is one thing, but sticking to it can be a challenge. Here are some tips to help you stay motivated:
- Find a workout buddy or join a fitness class for accountability
- Set achievable goals and track your progress
- Mix up your workouts to prevent boredom
- Reward yourself for reaching milestones
- Remember why you started and focus on the benefits of exercise
Conclusion of How Much Exercise Should a Beginner Do
As a beginner, it's important to start slow and gradually increase the intensity of your workouts. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, and incorporate strength training exercises at least two times per week.
Remember to find types of exercise that you enjoy and can stick to, and don't be afraid to mix it up to prevent boredom. With consistency and dedication, you can build healthy habits and achieve your fitness goals as a beginner.
Question and Answer
Q: Can I exercise every day as a beginner?
A: Yes, but it's important to listen to your body and avoid overexertion. It's okay to take rest days and allow your body to recover.
Q: Can I do strength training every day?
A: It's not recommended to do strength training exercises on the same muscle group every day, as this can lead to injury and hinder progress. Allow at least one day of rest between strength training sessions for each muscle group.
Q: What if I can't do 30 minutes of exercise at once?
A: That's okay! You can break up your exercise into smaller increments throughout the day, such as three 10-minute walks.
Q: How long will it take to see results as a beginner?
A: Everyone's body is different, but with consistent exercise and a healthy diet, you can start to see results within a few weeks to a few months.
