Beginner Exercise Routine Routine Routine
From the title you can see that the most important thing about a beginner exercise routine is the routine. It is necessary to get the exercise habit. It does not matter at this point what kind of exercise you do.
What is important is that you get into a habit. Set a modest goal such as 30 minutes 3 times a week. Find a chart or calendar to keep up with your results. If you walk 6 days this week, you are a week ahead. If it rains and you only walk one day, you will have to walk 5 days next week to make it up. Most people say it takes about 25 to 30 times before a habit is formed. At 3 times a week this will take about 10 weeks. Most people do not keep up with how often they exercise, and most people fail to make exerecise a habit. I can not emphasize enough the emportance of keeping simple records. The keeping of the record itself will strengthen the exercise habit. Below is a listing of some beginner exercise routine ideas that will remind you to keep on track. Print this List and some of your own ideas to help you give yourself some cues. Just seeing this list should be a cue.
Beginner Exercise Routine Cues and
- Lay out cloths the night before for
early morning activity.
- Keep shoes for activity in several
places , the car, the garage, the van, at work.
- Always keep an exercise bag packed
and ready to go.
- Wear workout clothes around the
- Turn the TV off before and after
- Do not read paper or email until
you have exercised first.
- Freeze containers of drinking water
to take with you.
- Post notes to yourself reminding
you of your new goals
- Schedule activity and stretch
- Write on your personal calendar
about activities after work.
- Place pictures of yourself and
- Wear comfortable cloths so you are
ready for exercise on any free moments.
- Keep exercise bands or barbells
During Leisure Time
- Spend time with active people
- Always carry shoes and cloths for
activity in the car.
- Make Reservations at hotels that
have fitness facilities.
You may find it easier to print this form in pdf. :
Beginner Exercise Routine Cues and Prompts
5 Reasons Why A Beginning Exercise Routine Should not includeTreadmills and Elliptical Machines
By Mike Geary
When someone first starts thinking
about a beginning exercise routine the first thing that comes to mind
are the exercise equipment that can be found in the gym, and I know
that all of the treadmill and elliptical worshipers are
probably fuming at me now after seeing that article headline, but the
fact is, treadmills and ellipticals are one of the least effective
methods of working out in existence. With this article, I'll show you
how to get a much more effective fat-burning workout without wasting
time mindlessly exercising on a boring elliptical machine or treadmill.
Now first let me state that if you really honestly enjoy your
elliptical machine workouts and treadmill exercise routines, then I
give you my blessing to keep doing what you love. The reason is that
even though ellipticals and treadmills are relatively ineffective
compared to other types of exercises, whatever you actually enjoy doing
the most is going to benefit you most in the long run because you will
be more likely to stick with it more consistently.
However, don't say that I didn't warn you that you might be
wasting your time with all these boring mindless cardio machine
I've talked about this previously with my ezine subscribers...
I actually do not believe in cardio machines as a good form of working
out at all. This might surprise you coming from a fitness nut such as
myself, but I don't think I've personally used an exercise bike,
treadmill, elliptical, or any other cardio machine for at least 8 years
In fact, I don't even use cardio machines anymore for warm-ups
before my workouts. I actually think it's a much more effective warm-up
to do dumbbell and/or kettlebell swings, snatches, clean &
presses, etc, mixed with bodyweight exercises as a great full-body
warm-up before working out.
Why do I think cardio machines are so awful? Well, here's 5
1) Treadmills and ellipticals are just a very ineffective way
to workout compared to other options. Why should you do treadmill or
elliptical workouts when you can get better results by doing more
interesting forms of training that actually stimulate a fat-burning
hormonal response and stimulate your metabolism to a greater extent.
2) Elliptical machines and treadmills are insanely expensive
and a waste of money for people that work out at home... there are so
many better things for home workouts you could have spent your money on
rather than wasting it on an elliptical machine, treadmill, or exercise
You'll see plenty of ideas below for better home workouts if
you don't like going to a gym to work out.
3) I have seen several studies that indicated results that
treadmill running may be less effective than outdoor running for
various reasons such as stride abnormalities on treadmills vs natural
running, slightly less caloric burn compared to outdoor running, and so
(although I never recommend just "jogging" anyway... variable
intensity walking/running or sprinting are much more effective,
training your heart rate in a much wider range instead of the same
heart rate range the whole time).
4) Steady state exercise (that doesn't require concentration
on what you're doing) while watching tv or reading a newspaper or
magazine creates a mind/body disconnect resulting in extremely poor
results compared to exercise that requires focused attention.
5) Elliptical and treadmill workouts are just mind-numbingly
So what are some good alternatives to elliptical machine and
treadmill workouts? Some of my favorites are:
- Outdoor wind sprint workouts -
This is the ultimate workout for a rock hard lean body... just look at
the powerful yet super-lean and ripped bodies of world class sprinters,
and compare that to the withering weakling physiques of typical
marathoners... what would you rather look like?
rope - incredible mind/body connection and actually fun (you can try
speed jumping, crossover jumps, and double jumps once you get good at
- Kettlebell workouts - nothing will get your
heart pounding and sweat pouring like high rep kettlebell swings and/or
snatches (or clean & presses)! These can be done with dumbbells
too, but I prefer kettlebells as they have a better "feel" to them and
the unbalanced nature of KBs makes you work harder)
exercises - mountain climbers, bodyweight squats, push-ups, jumping
drills, lunges, bear crawls, plank holds, and so on.
good old fashioned rowing machine - I don't really lump this in as a
"cardio" machine per se like elliptical machines and treadmills...
Rather, I think the rowing machine is actually a great full body
workout that actually uses real resistance)
sprinting - running as hard up a hill as possible, followed by walking
down and repeating as many times as you can for a full workout (yet
another classic drill for a rock hard lean body)
boxing... a killer workout, but if you are shy, this is best done at
home since you will get some crazy looks doing this at a typical gym!
sprints - a more muscle toning workout compared with steady pace
distance swimming... I actually love the upper body pump I get from
sprint swimming (instead of swimming slow and steady, with sprint
swimming, you swim as fast as you can exerting as much force as you can
for 1 lap. Then rest for 15-20 seconds before doing another swim
- Heavy bag punching/kicking workouts,
speed bag, rebounding bag... all are tremendous workouts and much more
fun than boring cardio machines (requires an very intense mind/body
connection which increases results).
this article gives you lots of ideas you can use to go out right away
and bring some more variety into your workouts instead of relying on
the same old dull elliptical machine and treadmill workout routines.