Let's define "beginner" - you've never done strength
training (weight lifting) before, you've been training
for less than six months, or perhaps you trained years
ago, and you're just finding your way back. Okay, with
that said, read on...
Now Follow Through
You've decided you WANT to get in shape, not that you
SHOULD get in shape. (There's too much guilt
associated with saying you "should" do something,
rather than "wanting" to do something) So, you may
find yourself sailing along by yourself, perhaps
others don't share the enthusiasm you have for the new
adventure you're embarking upon.
Now that you've
decided to make the journey, wouldn't a map be a nice
thing to have? Your map should show you a way to
cardiovascular fitness, strength training, and
nutrition. Before plotting your course, you need to
know where you want to end up.
Evaluate
The first most basic
step would be to evaluate what's the motivation for
starting a healthier lifestyle, then, consider what
you want to achieve with your new fitness program:
become healthier, increase strength, tone muscle, gain
weight, lose weight, reduce stress, lose body fat,
etc. How many days a week do you feel you could
HONESTLY give to a fitness program? Keep it realistic,
set yourself up to succeed, perhaps you can be
committed to yourself to workout 3 days a week,
anything more than that, well, it's bonus!
Let's talk about cardio. First of all, do something
you enjoy! Is it running, walking the treadmill, an
aerobics class, or spinning? Remember to stay hydrated
throughout, and work within 65% to 75% of your target
heart rate zone. Ah...what's your "target heart rate"
zone or THR? That's the perfect zone, the perfect
place for you to be working in order to most
efficiently burn fat. Start out by finding your
resting heart rate.
Taking Your Pulse
This is best done first thing in
the morning, before you even sit up in bed. If you can
do this 3-5 mornings in a row, then take an average
that's best. Otherwise, find a quiet place to sit,
relax, and just breathe comfortably. Take your pulse
for one full minute. Now, let's calculate your age
adjusted maximum heart rate (MHR). Men, you want to
subtract your age from 220, women subtract your age
from the number 226.
Where do trainers come up with
these numbers you might wonder. Well, when we're born,
kicking crying and screaming, the heart rate is
somewhere between 220-226. Women's hearts are
anatomically smaller, therefore they beat faster,
thus, the number 226.
Here's your formula for calculating your personal
target heart rate once you've determined what your
maximum heart rate is. Just plug in the numbers.
Target Heart Rate Formula:
220 or 226
There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. Read the full article here.
Simple Target Heart Rate Calculator
Using the 220 - Age formula.
You want to work within that zone for at least 10
minutes (beginners) to 60 minutes (more advanced
trainers) you'll get the most from your cardio
training by exercising within your target heart rate
for 30-45 minutes. Working within your target heart
rate zone will make better use of oxygen and fat as
fuel for the workout.
You may find yourself
occasionally hitting that anaerobic threshold, where
your working at 80-85% of your max heart rate, hey, if
you're there for a minute or two, no biggee, that can
actually be beneficial if doing interval training.
HOWEVER, when you start staying in that 80-85% zone
for long periods of time, 30-45 minutes or more, then
you begin to use your lean body mass as the fuel
source, not fat. This is when the old adage "train
smarter, not harder" definitely rings true.
So, begin creating that map...do a goal assessment for
yourself, start your cardio training, and in the next
segment we'll look at starting a strength training
program. In the mean time, be careful of "copying" an
exercise you may see someone else doing in the gym.
First of all you may not know WHY they're doing a
certain exercise.
Perhaps they're doing sport specific
training. I have had to be careful myself when
training specifically for competition in the National
Aerobic Championships. Some of the strength training
techniques I used personally would not be something I
would encourage my clients or others in the gym to do,
especially without someone having explained the
reasoning for performing such an exercise, and the
results you're looking for.
Keep your goal insight, and train smart!
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