Hey ladies, the most awaited episode is finally here. Today, we’re talking about how to jump start your exercise routine.
The idea of exercising can be overwhelming especially for beginners. We are trained to believe that you’ll only lose weight if you exercise at extreme levels but that’s not true. Starting small can lead you to your goals.
In this episode, I will be sharing two simple steps to get started with exercising. Never underestimate the power of starting. What matters right now is that you have the willpower to start this journey. It doesn’t matter if you start small, as long as you’re willing to start.
If you’re a beginner who needs help and encouragement to start your fitness journey then listen to this episode and be inspired to start.
Sitting is the new smoking
If you haven’t heard this yet, sitting is the new smoking.
Many of us know and are less attracted to cigarettes because we understand that they cause cancer, damage our lungs, and all these things that they never knew about when they were first designed.
But sitting is now compared to that same thing because it diminishes our health so much.
We sit a lot and, especially still coming off of a pandemic, where we are at home a lot, or we sit at a desk a lot, we sit and we work. Technology gives us many freedoms but many of us are confined to such a limited space. And we do not get the movement that we need daily in our normal work.
If you want to jump-start your exercise routine, here are a few steps you could follow:
- Start with walking. The cardiovascular recommendation is 150 minutes per week. You can break this down into 10-minute bouts of exercise.
- Begin your weight training. Start on the machine for your safety. Machines provide correct alignment and promote safety.
If you’re going to start walking, the minimum you need is 150 minutes per week. Let me break that down. To get that recommendation, 150 minutes of exercise a week would be five days for 30 minutes.
If you can’t do five days, you could do three days for 50 minutes or if you need to break it down into smaller bouts, you can do seven days for 22 minutes. And like I said, this is a minimum but if this is where you need to start, then do it.
Exercise in 10-minute bouts
Studies have shown that 10 minutes a day or 10-minute bouts of exercise are enough to enhance and strengthen your cardiovascular system. Your cardiovascular system is comprised of your heart and your lungs. If you can do it in 10 consecutive minutes, that’s enough to start improving your health and jump start your exercise routine.
Another option is seven days a week for 22 minutes, but if you need to break it down into a 10-minute chunk and a 12-minute chunk, you’re still going to reap the benefits.
If you’re not maintaining your strength, and you are over the age of 30, you’re losing strength. No matter what age you are, starting a weight training routine is a great idea because you’re going to preserve your muscle mass, and hopefully, you’re going to increase it if that’s your goal.
Strength training is going to increase your quality of life and your longevity of life. So weight training is so important.
Let’s do this, friend!
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