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Exercise is a crucial aspect of maintaining a healthy body, but figuring out the right activities can be a challenge. If you're not used to physical activity, start gradually. Begin with a 10-15 minute walk and then move on to brisk walking or light jogging for 30 minutes daily. You can add strength training exercises 2-3 days a week and consider flexibility exercises like yoga or Pilates. Always pay attention to your body's limits and consult with a doctor if you have any medical history.
Steps
Establish a Workout Routine
Plan your workouts based on your current fitness level. Start slowly if you're new to exercise, but want to develop a consistent routine. Once you are accustomed to regular exercise, gradually increase the intensity.
- For example, begin with 10-15 minute walks. After 1-2 weeks, extend your workout to 30 minutes. You should also increase your pace, for instance, starting with walking 1km in 15 minutes and gradually increasing to 3-5km in 30 minutes.
- When doing strength training exercises, aim for 2 sets of 8 repetitions per set (e.g., 8 push-ups). Gradually add 1-2 repetitions each week until you can complete a set with 12-14 repetitions.
Warm up for 5-10 minutes before your workout. During your warm-up, make sure to gently activate the muscles you plan to target with low-intensity exercises. For example, walk for 5-10 minutes before you start jogging or performing lower body exercises.
- If you're swimming, begin slowly and gradually increase your pace. Before doing upper body exercises, consider walking or jogging, and try jumping jacks to elevate your heart rate and get your blood circulating.
Try to do 30 minutes of aerobic exercise every day. The general rule is to engage in moderate-intensity aerobic exercise for at least 30 minutes daily. Common examples include brisk walking, light jogging, running, cycling, and swimming.
- During moderate exercise, your heart rate will increase, and you’ll breathe faster. You’ll still be able to talk, but won’t have enough breath to sing.
- Keep in mind, you can split your exercise into smaller sessions throughout the day. Exercising in 5-10 minute intervals is a great way to get used to being active if it’s a new habit for you.
Add strength training exercises at least 2 days a week. Strength training, also known as resistance training, involves using free weights, resistance bands, or your own body weight to build muscle. When starting out, aim for one upper body workout and one lower body workout each week. Over time, increase to 3-4 strength training sessions per week.
- For example, an intermediate upper body workout may include 2 sets of 30-second planks, 2 sets of crunches, push-ups, bicep curls, and dumbbell shoulder presses, each set with 12 repetitions.
- For leg exercises, do 2 sets of squats, bridges, calf raises, and lunges, each set with 12 repetitions.
- Typically, rest for 30-60 seconds between sets. If your goal is to build muscle strength with high-intensity weightlifting, resting for 3 minutes may help you recover more effectively.
- You can do strength training at home or use gym equipment.
Laila Ajani
Fitness Trainer
Fitness Trainer
Balancing heart rate-boosting exercises with strength training will help you create a well-rounded fitness routine. An effective workout plan includes 3 days dedicated to strength training, focusing on completing sets and improving physical strength. On the remaining 3 days, do heart rate-boosting exercises like light jogging, long-distance walking, or cycling. With just 30 minutes of exercise per day, 6 days a week, you'll see improvements in both strength and cardiovascular fitness.
Kết hợp các bài tập để việc tập luyện trở nên thú vị. Thực hiện nhiều bài tập khác nhau để bạn không thấy nhàm chán và có thêm động lực tập luyện. Bên cạnh đó, việc thay đổi bài tập cho bạn cơ hội vận động toàn thân và tránh chấn thương.
- Ví dụ, bạn có thể chạy bước nhỏ vào thứ hai, thực hiện bài tập cho thân trên vào thứ ba, đi bơi vào thứ tư, thực hiện bài tập cho thân dưới vào thứ năm, tập yoga vào thứ sáu, đạp xe vào thứ bảy và đi bộ nhẹ nhàng vào chủ nhật.
- Vào những ngày rèn luyện sức bền, bạn sẽ thực hiện bài tập hiếu khí hằng ngày trong lúc khởi động và thư giãn cơ sau khi tập bằng việc đi bộ nhanh, nhảy dang tay hoặc nhảy dây. Việc lên xuống cầu thang và đi bộ trong giờ nghỉ trưa có thể giúp bạn tăng thêm 5-10 phút thực hiện bài tập hiếu khí trong ngày.
- Tránh việc tập trung rèn luyện một nhóm cơ liên tục 2 ngày. Chẳng hạn như bạn không nên tập tạ tay cơ trước và nâng tạ đôi qua vai liên tục nhiều ngày. Cơ bắp cần thời gian để phục hồi và việc tập luyện quá sức có thể dẫn đến chấn thương.
Đi bộ 5-10 phút và kéo giãn cơ để thả lỏng sau khi tập luyện. Việc thả lỏng cơ bắp cũng tương tự như khởi động đều là hình thức tập luyện nhẹ nhàng giúp cơ thể chuyển sang trạng thái nghỉ ngơi sau khi vận động mạnh. Hãy thả lỏng cơ thể bằng việc đi bộ khoảng 5-10 phút và kéo giãn vùng cơ đã tập luyện.
- Kéo giãn từng vùng cơ trong khoảng 30-60 giây. Ví dụ, bạn sẽ thực hiện 3-4 lần giãn cơ đùi trước cho mỗi chân và mỗi lần sẽ giữ trong 10 giây.
- Tránh việc kéo giãn cơ trước khi tập luyện để tránh gặp phải chấn thương. Việc kéo giãn cơ sau khi tập luyện - khi cơ bắp đã được làm nóng có thể giúp cơ bắp phục hồi và cải thiện sự dẻo dai của cơ thể.
Thực hiện bài tập hiếu khí
Đi bộ nhanh hoặc chạy bước nhỏ mỗi ngày. Đi bộ và chạy bước nhỏ đều là những cách vận động hiệu quả, đặc biệt khi bạn chỉ mới làm quen với việc tập luyện. Bạn có thể đi bộ nhanh 15 phút trong giờ nghỉ trưa, rồi tản bộ hoặc chạy bước nhỏ quanh khu dân cư khoảng 15 phút sau bữa tối.
- Nếu bạn đã lớn tuổi hoặc từng gặp các vấn đề về khớp, chạy bước nhỏ sẽ khiến đầu gối, hông và cổ chân gặp khó khăn. Hãy chú ý đến những giới hạn của cơ thể và nếu cần thiết, bạn nên chọn đi bộ.
Nhảy dây 5-15 phút. Nhảy dây không chỉ là một trò chơi dành cho trẻ em mà còn là một bài tập tăng nhịp tim tuyệt vời. Hãy chuẩn bị dây nhảy thể dục và cố gắng nhảy liên tục trong 5 phút. Nếu không quen với việc tập luyện, bạn chỉ cần nhảy dây khoảng 1 phút.
- Nếu bạn cần dừng lại, hãy tạm nghỉ và lấy hơi. Hãy cố gắng tăng dần thời gian nhảy dây. Bạn có thể đặt mục tiêu tăng thêm 30 giây hoặc 1 phút mỗi tuần đến khi bạn có thể nhảy dây liên tục ít nhất 5 phút.
Jumping jacks for 5-15 minutes. Start by standing with your feet together and your arms by your sides. Next, jump up, spreading your legs and raising your arms above your head. Finally, return to the starting position and repeat.
- Similar to jump rope, take breaks when you feel fatigued, and try to gradually increase the duration of the jumping jacks exercise.
Cycling. When you're just starting out, try cycling around your neighborhood, on a quiet road, or in a park. Initially, aim to cycle about 5 km in 30 minutes, then gradually increase both your speed and distance.
- As you get more comfortable with physical activity, try cycling 5 km in 30 minutes. Over time, aim to reach 6.5 km in 15 minutes.
Swimming at a local pool or fitness center. Swimming is a full-body workout and a great addition to your exercise routine. Swim for about 20 minutes or longer if you're not fatigued. It's perfectly fine to take breaks, especially if you're new to exercising.
- In addition to swimming, you can try water aerobics or walking around the pool. These options are ideal for people with joint issues or those who are severely overweight.
Try running once you're comfortable with exercise. You can run around your neighborhood or find an indoor or outdoor running track. Aim to run continuously for 15-30 minutes, but don't push yourself too hard if you're just starting out.
- Each week, try adding an extra minute to your running time. Gradually see if you can run continuously for 1.5 km; track your time and aim to shorten it with each run.
- Running can be tough on your legs if you're older or have joint issues. Pay attention to your body's limits.
Challenge yourself with interval training. Interval training alternates between high-intensity and low-intensity exercises and is highly effective for burning calories. Since this type of training includes high-intensity activities like running or sprints, it's best to add interval training to your routine once you're accustomed to regular exercise. A good beginner interval training workout is combining sprints with walking.
- Start with a 5-10 minute brisk walk, then jog for 5-10 minutes. After that, sprint for 30-60 seconds, then walk for about 5 minutes. Alternate between sprinting for 30-60 seconds and walking for 5 minutes at least 2-3 times, followed by a 5-10 minute cool-down walk.
Perform endurance exercises to build stamina and strength.
Push-ups help increase arm and chest strength. Start by lying face down with your palms flat on the floor next to your shoulders. Then, keep your head, neck, back, and legs in a straight line, exhale, and raise your body by straightening your arms. Your hands and toes will help lift you.
- Extend your arms fully, but don't lock your elbows. Lift your body for one second, then inhale while lowering your body slowly until your nose almost touches the floor. Repeat these steps for two sets of 12 reps each.
- To add variety, you can widen your hand placement during push-ups, or place your arms closer to your body to shift the focus from the chest to the triceps.
Hold the plank position for 30-45 seconds. Begin by lying face down on the floor just like you would for a push-up. Raise your body up, balancing on your forearms and toes. Try to maintain this position for at least 30 seconds, then return to the starting position and rest for 30-60 seconds before repeating the movement.
- Ensure your head, neck, and back remain aligned during the plank. Avoid looking up; keep your head neutral with your eyes directed towards the floor.
- If 30 seconds feels too easy, you can challenge yourself by holding the plank for 1 minute or longer.
- Remember to breathe normally while holding the plank position.
Work your abs with crunches. Begin by lying on your back, bending your knees with your feet flat on the floor. Place your hands either crossed over your chest or behind your head, and exhale as you slowly raise your upper body off the floor.
- Lift your torso until your shoulders are no longer touching the floor, holding the position for 1-2 seconds, then inhale while slowly lowering your body back down. Repeat this movement for two sets of 12 reps each.
- Move slowly and with control to avoid injury, and ensure you're not overworking your muscles.
- If your hands are behind your head, avoid using them to push your head and neck upward. Instead, lightly rest your fingertips behind your head or cross your arms over your chest.
Strengthen your glutes and core with the bridge exercise. Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides. Inhale, then exhale as you engage your core and slowly raise your hips off the floor until your shoulders and knees form a straight line, keeping your hands on the floor for balance.
- Hold the position for 1-2 seconds, then inhale while lowering your body back to the starting position. Complete two sets of 12 reps each.
- For added difficulty, raise and straighten one leg while lifting your body, lower that leg back down, then repeat for the other leg before returning to the starting position.
Boost your leg strength with the squat exercise. Stand tall with your feet shoulder-width apart, toes pointing outward, back straight, and arms either by your sides or crossed in front of your chest. Keep your upper body upright and engage your core, slowly bending your knees and lowering your hips as if about to sit in a chair.
- Push your hips back as you lower your body to shift your weight into your heels. Keep your knees aligned with your toes and avoid letting them extend beyond your toes.
- Lower your body until your thighs are nearly parallel to the floor, then push through your heels to raise your body back to the starting position.
- Inhale as you lower your body and exhale as you push with your legs to return to the starting position. Repeat for 2 sets of 12 reps each.
Perform burpees for a full-body workout. Stand with your feet shoulder-width apart, jump and lower your body into a frog jump position. Place your palms on the floor, kick your legs back into a push-up position, and perform one push-up.
- After the push-up, bring your legs back into the frog jump position, then jump up with your arms raised high to return to the starting position. Repeat the movement for 2 sets of 12 reps each.
Invest in free weights or join a gym. While you can perform many strength exercises without weights, dumbbells, barbells, and gym machines will increase the intensity of your workouts. To prevent injury, start with light weights and avoid overexerting yourself.
- Select weights that challenge you but still allow you to maintain proper form. Check yourself in a mirror to ensure each movement is smooth, controlled, and balanced. If you lose your balance or struggle to complete a movement, choose lighter weights.
- Perform 2 sets of 12 reps each for dumbbell bicep curls. Stand with feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Bend your elbows close to your body and curl the weights up to shoulder height. Inhale as you lower the weights and exhale as you contract your biceps.
- Do the dumbbell overhead press with bent elbows. Exhale as you press the weights overhead, return them to shoulder height, and repeat for 2 sets of 12 reps each.
- Consult a trainer or experienced workout partner to ensure you're performing the exercises correctly. If using gym machines, ask a trainer to guide you on proper usage.
Improve balance and flexibility
Stretch your muscles after warming them up. Only stretch muscles that have been actively engaged to increase blood flow. Stretching muscles that haven’t been worked yet can increase the risk of injury. When stretching, hold the position steady rather than bouncing in and out. Inhale as you stretch and exhale as you hold the position.
- To stretch your hamstrings, sit on the floor with your legs extended straight ahead. Reach forward and try to touch your toes until you feel a stretch in the back of your legs. Hold the position for 15-20 seconds.
- To stretch your quads, stand and use a chair or wall for support. Pull your right foot towards your glutes, holding your toes with your right hand. Gently pull until you feel a stretch in the front of your thigh. Hold for 15-20 seconds, then repeat on the left side.
- To perform a basic shoulder stretch, bring your right elbow across your chest and use your left hand to pull it toward your left shoulder until you feel a stretch in your right shoulder and upper back. Hold for 15-20 seconds, then switch sides.
- To stretch your calves, stand facing a wall and place your palms on it at shoulder height. Keep your legs straight and place one foot behind you, pressing the heel into the floor. Hold the stretch for 15-20 seconds, then switch to the other leg.
Practice yoga. Yoga not only improves balance and flexibility but also enhances focus and helps you manage stress effectively. You can join a yoga class at a gym, cultural center, or yoga studio, or practice at home by following online tutorials or DVDs.
- Participating in group yoga or Tai Chi classes motivates you to train harder. When more people join, the sessions become more enjoyable, giving you extra motivation to stay consistent.
Try Pilates. Pilates involves movements inspired by yoga and dance, combined with rhythmic exercises that enhance balance and flexibility. Like yoga, you can train in a Pilates group or take a class at a gym or cultural center.
- Although classes make the experience more lively, you can still find DVDs or online videos to guide you through Pilates workouts.
Dance to stay active. Whether it's ballet or flamenco, dancing is a high-intensity activity that boosts flexibility, endurance, and coordination. Join a dance group or attend a class at a gym or cultural center.
- Learning line dancing or participating in fitness classes that combine dance can be fun, but you can also play your favorite songs and groove around your house.
Incorporate Tai Chi into your fitness routine. Tai Chi is a Chinese martial art involving slow, continuous movements that enhance balance, flexibility, focus, and stress management. As a low-impact activity, it is suitable for seniors, people with health issues, or those recovering from injuries.
- You can find Tai Chi classes at gyms, parks, or search for online tutorials.
Stay healthy even when busy.
Take short exercise breaks throughout the day. You don’t need hours to work out. Make use of short, free moments to exercise when you're not occupied.
- For example, perform squats while boiling water or making coffee.
- Do a one-minute plank as soon as you wake up in the morning.
- Take a 5-minute break every hour to walk around the office and stretch your muscles.
Reduce your sitting time. Sitting for long periods is detrimental to your body. Consider using a standing desk or even a standing desk paired with a treadmill. If that's not possible, make it a point to regularly stand up and walk around.
- You can also try sitting on an exercise ball instead of a regular chair. This engages your core muscles to maintain balance, turning your sitting time into a mini workout.
Take the stairs instead of the elevator. Skip the elevator and opt for the stairs at your apartment or office building. If you can’t manage five floors, start with one or two and increase by one floor each week.
- Taking the stairs can burn twice the calories compared to walking the same duration.
Walk or bike instead of driving. Rather than driving to nearby destinations, choose to walk or bike whenever possible. For example, turn your trip to the grocery store into a workout by walking there a few times a week.
- If your workplace is too far for biking, take the bus and get off a few stops early to walk the remainder.
- In some advanced countries, bus stations have bike racks or allow folding bikes, enabling you to combine cycling and bus travel throughout your journey.
- When driving, park your car a few blocks away from your destination or at the far end of a shopping mall parking lot.
Ensure safety during workouts.
Consult your doctor before starting any exercise plan. Talking to your doctor is crucial, especially if you have a history of heart disease, joint, muscle, or other health conditions. Ask for advice on how to begin exercising safely and which exercises will benefit your specific health concerns.
- If you experience pain, dizziness, shortness of breath, or any other concerning symptoms while exercising, consult your doctor immediately.
Drink plenty of water before, during, and after exercising. Try to drink about 2 cups (470ml) of water before your workout and 1 cup (240ml) every 15-20 minutes during exercise. Your body needs extra water to help your muscles function and replenish fluids lost through sweat.
- Sports drinks can also help you replace lost salts and minerals from sweating. However, if you're aiming for weight loss, limit your intake of sports drinks as they often contain sugar and extra calories.
- After your workout, opt for a healthy protein source or complex carbs. Examples include fruits, nuts, peanut butter sandwiches, lean meats, cheese, whole grain crackers, or protein bars.
Choose clothing suited to your activity. Generally, select clothing that allows for freedom of movement and good circulation. For certain activities like cycling, opt for snug-fitting attire, but not too tight. Looser clothes are better for endurance training, brisk walking, or sports like basketball and soccer.
- Ensure your clothing matches the weather. Wear lightweight, breathable short-sleeve shirts in warm weather, and layered outfits when it’s cold.
Wear supportive athletic shoes that cushion your feet during exercise. When purchasing shoes, choose athletic ones with a firm heel. Good shoes typically don’t bend easily, so hold the toe and heel, gently testing their flexibility under pressure.
- The shoes should be comfortable, not too tight, and your toes should not be cramped at the shoe’s tip. Always try both shoes on before buying.
- Pick shoes specific to your activity, such as running shoes or basketball shoes. Different exercises apply different pressures to your feet. For example, running shoes provide the necessary cushioning for running but lack the ankle protection needed for sports like badminton or basketball.
Stop exercising if you experience pain. The phrase 'No pain, no gain' doesn’t apply in this situation. If you feel pain, stop immediately. Take time to relax the affected area until the pain subsides.
- If you suspect an injury, you can treat the pain at home. Rest, apply ice to the painful area for 20 minutes every 3-4 hours, use sports tape, and elevate the injured area above your heart. To manage the pain, over-the-counter medications like ibuprofen may help.
- See a doctor if you hear a cracking sound, experience severe pain, cannot stop bleeding, cannot move a part of your body, or cannot bear weight on a joint. If your mild to moderate injury doesn’t improve after 1-2 weeks, seek professional advice.
Advice
- Listening to music while working out is a great way to relax and boost motivation.
- Persistence is key in the workout process. It takes more than just a few days to see results. Make exercise a regular habit and focus on maintaining a healthy lifestyle.
- Targeting a specific area with the goal of reducing fat in that area is not effective. For example, exercises for the abs or thighs won't reduce fat in the belly or thighs. You need to burn more calories than you consume to lower your overall body fat percentage.
- Exercise helps you become healthier, but it won't make you look like a magazine model. Focus on building healthy habits and continuously praise yourself for your effort in training.
- Children and teenagers are still growing, so some exercises may negatively affect their joints. If you're in this age group and are interested in strength training exercises, consult your doctor to ensure safe training methods.
Warnings
- Avoid training the same muscle group two days in a row, and don't exercise if you're experiencing muscle or joint pain.
- Consult with a doctor before starting a workout routine if you're new to exercise or have a medical condition. Always check with a doctor or physical therapist before resuming exercise after an injury.
