A Progressive Exercise Program
Starting an exercise program can be intimidating. With so much information on the internet, it can be hard to decipher where to start and how to decide if a program is right for you.
As a health coach and personal trainer, I’m here to share my progressive exercise program. This program is done in steps and is meant to build on itself. We start with basic movement and build into high intensity.
Step One: Walking
Don’t underestimate the power of walking. You are going to be walking for the rest of your life so you might as well get really good at it. Walking is an incredible way to get movement and build a great base for cardiovascular work. The recommendation is 8,000 to 10,000 steps per day. If your step count is low, gradually increase your steps by 1,000 per week. If you don’t count your steps, you can get this by walking about an hour each day. I typically do two 30-minute walks a day.
Step Two: Cardiovascular training
Once you have reached 10,000 steps a day you are ready to add in cardio training. This means you will continue to get 10,000 steps daily but you’ll add in 2-3 thirty-minute cardio sessions a week. This can be a fast-paced walk, jog, rowing, biking, or hiking. Whatever you choose, your goal is to get your heart rate slightly elevated and keep it up for the duration of your session.
Step Three: Resistance Training
Once you are regularly completing steps one and two, it’s time to add in resistance training. In my opinion, this is the hardest step to add because it’s difficult to know where to start. To begin, start with bodyweight exercises once a week. When that feels good, increase to 2-3 times a week. Then begin adding in resistance band and weights to increase the intensity. The goal is 2-3 weight training days a week. If you aren’t sure what exercises to perform, I love Fitnessista.com, Get Mom Strong or The Men’s Guide to Strength by Stephen Cabral. When in doubt, reach out and I can help you put together a program.
Step Four: Interval Training
Once you are completing all three steps on a regular basis, it’s time to add in interval training. Interval training is working as hard as you can for a short time, followed by a quick rest. Interval training should be done 1-2 times per week and contain 5-8 intervals. An example of this would be sprinting for 20-30 seconds, followed by a 60-90 second break.
Once you have completed all these steps, set a workout schedule you can follow. Remember, 10,000 steps are done every day and can be combined with cardio. It is important to know, that you can combine these steps in a single workout. For example:
Monday: Upper body weight training and cardio
Tuesday: Interval based workout
Wednesday: Lower body weight training and cardio
Thursday: Rest day or yoga
Friday: Full bodyweight training
Saturday: Interval based workout
Sunday: Rest day or yoga
In order to get in my workouts, I have to block off time on my calendar, otherwise they never get done. I block off an hour for weight and cardio days and 30 minutes for my interval days.
If you are struggling to set up a schedule, not sure how to go about weight training, or recovering from an injury, feel free to reach out. We are happy to help you put together a plan to set you up for success.