After injuring myself a few times while trying to get in shape, here’s how I think a workout plan for someone who hasn’t worked out in a while should go:
Step 1:
Master the warm up.
Warming up is incredibly important to prepare your body for exercise, but it’s often an afterthought. Spend 5-10 minutes doing a good warmup routine. Master the warm up before you move on to any actual exercises.
Step 2:
Master Zone 1
You need to build a habit and build momentum. It’s tempting to go hard right out the gate, burn as many calories as fast as you can. But really, it’s better for your body to take it slow. Start by adding one or two 15 minute walks to your week, then work your way up to 30 and 45 minutes. Target a heart rate between 90 - 110 beats per minute. Focus on breathing.
Step 3:
Master Zone 2
Expand your workouts by adding some intensity. Instead of walking, do power walking and light jogging to raise your heart rate to Zone 2. Target 125 - 140 beats per minute. Keep the consistency, continue to warm up well, and continue Zone 1 walk days for recovery.
Step 4:
Add Intensity / Strength Training
So by now you’ve created a workout routine, you get warmed up properly, and your body is used to working out regularly. Now add in some strength training (starting with light weights) or intensity cardio (running, sprints, etc).
Listen to your body, it’s ok to take things slow!
mxrsgbrld2a932dd /
npub1jdw…686r
2024-03-09 03:13:33
Author Public Key
npub1jdwyd53jvg83q2p76wmkggxv8qy6ts6xxd6eeluh77ffdeuna6zs0n686rPublished at
2024-03-09 03:13:33Event JSON
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"content": "After injuring myself a few times while trying to get in shape, here’s how I think a workout plan for someone who hasn’t worked out in a while should go:\n\nStep 1:\n\nMaster the warm up. \n\nWarming up is incredibly important to prepare your body for exercise, but it’s often an afterthought. Spend 5-10 minutes doing a good warmup routine. Master the warm up before you move on to any actual exercises.\n\nStep 2:\n\nMaster Zone 1\n\nYou need to build a habit and build momentum. It’s tempting to go hard right out the gate, burn as many calories as fast as you can. But really, it’s better for your body to take it slow. Start by adding one or two 15 minute walks to your week, then work your way up to 30 and 45 minutes. Target a heart rate between 90 - 110 beats per minute. Focus on breathing.\n\nStep 3:\n\nMaster Zone 2\n\nExpand your workouts by adding some intensity. Instead of walking, do power walking and light jogging to raise your heart rate to Zone 2. Target 125 - 140 beats per minute. Keep the consistency, continue to warm up well, and continue Zone 1 walk days for recovery. \n\nStep 4:\n\nAdd Intensity / Strength Training \n\nSo by now you’ve created a workout routine, you get warmed up properly, and your body is used to working out regularly. Now add in some strength training (starting with light weights) or intensity cardio (running, sprints, etc).\n\nListen to your body, it’s ok to take things slow!",
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}