If you're new to
exercise, getting started can be a puzzling task. You may have all the
motivation needed, but just don't know what to do to get the results you
want. Below are some basic tips and principles to make sure you and your exercise
program are successful:
- Have a Goal In Mind: Make sure to list out your goals on paper and commit to accomplish them by a set deadline. After all, a goal without a deadline is just a dream. Improving your health and fitness requires habitual changes. Your mind must be set on accomplishing only that which will help you achieve your goal(s). Keep these written goals visible in your home and/or work. Make copies or use pictures and other reminders to help keep your mind on track.
- Progressive Overload: Your exercise program should include periods of gradually increasing intensity followed by ample recovery time to heal and see progress. Most beginners can benefit from a basic 12 week linear program cycled several times over, but with greater gradual increases in intensity each cycle.
- Specificity: Your exercise program must be built around your goal, with the most important factors covered first. If you want to get stronger, you must perform resistance training. If you want to improve endurance, you could include metabolic conditioning or traditional cardio. If you want to lose weight, you must eat clean. If you're following in someone else's footsteps with your training program, make sure those steps lead down the path you want to go.
- Use a Journal: Record your workouts, diet and lifestyle over time along with other pertinent notes. Not only will this increase your program adherence, but it is also a great way to ensure progressive overload is occurring. If your workout today is looking exactly like your workouts over the past 3 weeks, you're not optimizing your results and should find a way to increase your overall intensity. That could be from increased volume (more reps, more weight, more exercises), decreased rest time, increased time under tension, etc.
- Assess and Reassess Your Progress: Following the principle of specificity, assess exercises that reflect upon your goal. If you want to lose fat, performing a body fat or circumference assessment would benefit you. If you want to get stronger, performing a 3 or 5 rep max assessment can help you determine if strength is improving. Don't blindly follow an exercise program assuming something is better than nothing. More often than not, there is a more efficient way to achieve success with less perceived effort. Use your assessments to find what works best for you and reduce frustrations.
