Getting Stated in a Fitness Program

Tips and tricks to maintain a fluent and correct exercise program.

Start slowly; set reasonable goals and start working in achieve them. Don’t set yourself up for failure, give yourself plenty of time and be patience with the results. It’s easier to get out of shape than to get back into shape, therefore, take small steps and be able to maintain it for a very long time rather to rush things up and fail.

Start your fitness journey with long warm ups 10/20 minutes and after with a gentle stretch to make sure you’re muscle and joints are warm and ready to lift weights.

Keep the weights from light to medium; the way to decide that you need to able to do 15/20 repetitions maintaining a good form and breathing under control.

A good form during exercising program is: feet placed shoulder width, knees slowly bend, stomach inn tight, shoulders back and chest up making sure the spinal cord in aligned. Breathing is thru your nose and out thru your mouth.  

Take breaks during your fitness program, giving your body time to adjust and get ready for the next exercise.

Your first couple of weeks in fitness routine, your body start getting adjusted and familiar again with lifting weights, therefore working all your major muscle groups is best for your body to get started.  Working out your whole body and not focus in only one or couple of muscle groups, give you the ability to keep a well balanced routine and accomplish more in one training session.  

A perfect FIRST fitness training session after a long layoff will look like this:

Warm up 10 minutes followed by gentle stretch 2/4 minutes

1st Circuit:  15/20 Squats – 15 Biceps curls – 20 abdominal crunches on a Swiss Ball or floor;

2nd Circuit: 15/20 pushups (Knee or straight legs pushups, depending your strength or ability of executing maintaining a correct form) – Seated back rows 15/20 reps – Core Twist with medicine ball

3rd Circuit: 15/20 Triceps pull down – 15/20 military shoulder press – 20 lunges (stationary or walking lunges)

Cool down 5/15 minutes followed by gentle stretch.

Averaged time for this workout 50/60 minutes or longer (depending on your breaks between sets)

Intensity: light to medium.

Average break between sets: 1minute.