Creating your startup training plan for beginners

Creating your own startup training plan

 

When starting to exercise you have to put some planning into it.

First of all, how many days a week to I want to exercise?

How long do I want to exercise?

Do I have any medical problems?

Why do I want to start to exercise?

What type of exercise do I want to do?

 

How many days a week

  • Look at your current weekly schedule and pick at least three days in the week where you can put aside 1 hour for exercise. It is better to set an hour aside in case you need to get to your destination, shower and change clothes.
  • Try to have your exercise time roughly at the same time.  This will make it easier for you to follow your plan when you know it is exercise time.
  • Now diaries your exercises, so that you don’t have any excuse not to do it and so that you can remember.
  • If you doing it on your computer calendar it might be a good idea to add a reminder feature to it.

How long do you want to exercise

Image result for watch cartoon

 

  • To start off with I will recommend that you do a 15-minute warm-up; 15 minutes hard exercise and a 5 minute cool down.
  • I know you are excited to exercise and you want to get fit Today, but it is really important in the beginning to not overdo it.  If you are still stiff and sore from last times training you might stop training altogether.
  • You also want to keep your chances of injury low so start slowly and work your way up.

Why do I want to start exercising?

Image result for body transformation cartoon

  • This is very important and you have to write it down otherwise you might get to week 3 and think it is not worth it.
  • For me, it was weight loss (take a picture of your overweight self and put in places where you can see, don’t forget the fridge so that you have a reason to exercise).
  • Whatever your reason keep it close to heart when you don’t feel like exercising on a day.  It only takes you 21 days to develop a habit whether habit.  Whether it is a good or bad habit is up to you.

Do I have any medical problems?

Image result for cartoon doctor

  • The reason for this question is so that you do not harm yourself let’s say you have knee problems then it might not be a good idea to start doing heavy lifting squats.
  • Be honest with yourself and find out if your problems will interfere with your exercise and what special exercises you must do in order to improve.
  • If you have any serious conditions it might be a good idea to consult your doctor.

What type of exercise do I like?

  • A lot of people will say there is nothing I like which is also fine, it only means that you have to find something that works for you.
  • When I started out I love doing slow motion body weight exercises, then I progressed to HIIT, weight lifting and currently I run mostly.  Do whatever it takes to stay active.

 

As we are a running club this example with be for a running program.

Mon Tues Wed Thurs Fri Sat Sun
Week 1 12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

Week 2 12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

Week 3 12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

12h00 Exer

15 Min W-U
15 MinR/W
5 Min C-D

Add Comment

Your email address will not be published. Required fields are marked *

facebook
twitter
Skip to toolbar