Most people who want to get in shape or just lose some weight, struggle to stick to an exercise program over the long term. Obviously, if they enjoyed exercise and it was easy to stick to a program, they wouldn’t be overweight or out of shape! It takes a lot of discipline to stick to a workout program over the long haul.
If you haven’t worked out in awhile (or ever!), you need to take it slowly to start. You must keep your intensity in check over the first few workouts. First, you probably aren’t in shape to go to the track and run sprints! You’ll most likely get hurt! At the very least, you’ll be very, very sore over the next few days and you won’t want to go back. You may need to start with something as simple as walking.
Walking won’t burn a lot of calories but it’s a great way to start if you aren’t in shape. Start walking each day for about twenty minutes and over time try and increase that to forty five minutes to an hour. As you get used to walking, try and increase your pace so that you are covering more distance during your workout.
Once you’re able to do this, add some jogging to your workout. You don’t have to go out and jog three miles to start. Instead, consider doing some interval training. During your walk, do short periods of jogging. For example, you could walk for 90 seconds and then jog for 30 seconds. That’s two minutes of time. Try doing 10 rounds of that. That would be a twenty minute workout. Build up to 15 to 20 rounds.
Once you feel okay with that, you can make the jogging portion longer and the walking portion shorter, such as 30 seconds of each. Eventually you can just jog.
The next step is to add running to this. You can run for twenty to thirty seconds by going at a faster pace than the jogging, and then walk or jog for 60 seconds. Follow the same pattern as mentioned with the jogging and walking intervals above.
This type of interval training is going to allow you to make faster progress over time, as well as get you better conditioned, more fit, and you’ll also be able to burn more calories during the workout as well as boost your metabolism all day long.
Once you are able to go for runs, you’ll still want to stick to the interval training style since it’s more effective than just going out and running five miles.
The great thing about the interval training style is you can mix it up and get a lot of variety so you don’t get bored. Some days you could do ten second runs, followed by 50 second walks. This allows you to run harder, helping you to get in even better shape, while training your muscles differently. You could do 30 second runs, which aren’t as … Continue Reading