So today, I thought it would be fun to talk about starting a fitness plan from scratch. It’s one of the common requests I received on the annual blog survey, and it’s something that was very overwhelming to me when I was first getting started in my own fitness journey.
Back then, when I walked into the gym, I did cardio, then arms and abs because those are the areas I wanted to “tone.” Little did I know at the time: that’s not exactly how it works. It wasn’t until I incorporated different types of cardio and a balanced muscle training split that I started to gain momentum towards my goals.
Here’s How to Start a Fitness Routine
(Please keep in mind that these are general recommendations. Always talk to a doctor before making any fitness changes and honor your body)
1 – Build Up Your Cardio Base First. Before strength training, I recommend making sure that you can get in 30 minutes of moderate steady state cardio, most days of the week. You may not be able to start with 30 solid minutes out the gate, and that’s ok!! Start off in small pieces and build up from there. For example, try to walk for 10 minutes most days of the week. The following week, add in a couple of minutes. Continuing adding until you get up to 30, working at a moderate intensity. (This means that you are at the happy medium between sprinting your heart out, and taking a nap. You should feel like you’re working, but that you have more to give.)
2 – Incorporate Intervals Into Your Cardio. After you build up your cardio base, you can start adding in gentle intervals (working at a faster pace for short bouts, followed by recovery), hills, and strength training. For strength training, always start with LIGHT weights, especially if it’s your first time ever. I highly recommend this weights 101 post! Also, meet up with a certified personal trainer to make sure you are set up with good form. Even if you just meet with them one time, it’s worth the cost to prevent injuries.
3 – Change It Up. Do something different every 4-6 weeks. Assess your training plan every 4-6 and see what changes can be made. Not only will this keep boredom from kicking in, but it will also help to prevent plateaus. If you’re body is constantly responding to stressors, change will result. Here are some ideas to change up your cardio, and your strength training.
If you guys like, I’d be happy to set up a beginners fitness plan post for after your cardio base is there! Lemme know.
When you were fitness starting your fitness journey, what did you do? Was there any information you wish you would have known, or had to learn the hard way?
Have a wonderful night and I’ll see ya in the morning! <3