Getting started on a new exercise plan can be tough.  Here are some tips to help you accomplish your goals.

Healthy Tips:

  • Set personal goals that are attainable
  • Record progress including a food and fitness journal
  • Drink at least two quarts of water per day

Before exercising:

  • Choose foods low in fat and high in carbohydrates
  • Stay away from sugary foods within an hour of intense exercise
  • Allow your stomach enough time to digest food before exercise

Types of Workout Activities:

  • Dancing (in a group or on your own, it’s fun!)
  • Riding a bike (indoor or outdoor)
  • Climbing stairs
  • Swimming or Water Aerobics classes
  • Family walks after dinner

Beginner Walking Plan

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Weekly Total

1

5 Min

10 Min

5 Min

10 Min

5 Min

15 Min

Off

50 Min

2

10 Min

15 Min

10 Min

15 Min

10 Min

20 Min

Off

80 Min

3

10 Min

20 Min

10 Min

20 Min

10 Min

25 Min

Off

95 Min

4

15 Min

25 Min

15 Min

25 Min

15 Min

30 Min

Off

125 Min

5

15 Min

30 Min

15 Min

30 Min

15 Min

35 Min

Off

140 Min

6

20 Min

35 Min

20 Min

35 Min

20 Min

40 Min

Off

170 Min

7

20 Min

40 Min

20 Min

40 Min

20 Min

45 Min

Off

185 Min

8

25 Min

45 Min

25 Min

45 Min

25 Min

50 Min

Off

215 Min

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