Every workout routine on the market isn’t right for every person. When you begin a workout after a long hiatus or if you’ve never exercised in your life, you shouldn’t go all out on your first day of training. The best approach is to participate in a low intensity workout for at least 40 minutes. This is to ensure that you don’t overwork your muscles and become a victim of mental burnout.
Low intensity doesn’t mean that you should coast through your workouts. Your heart rate should reach 40% – 60% of the maximum rate. If your heart rate is lower than 40%, you are not getting the most out of your workout. If your heart rate is more than 60% you are doing too much too soon, and your body will feel it.
That’s one of the reasons people quit working out early on in their training. They are so gung-ho about the process that they put in more effort than their body is ready for. In turn, the body reacts negatively and before you know it, they’re back to the couch with a salty bag of chips. Don’t let this happen to you.
There are several low intensity workout routines you can participate in, including walking, cycling or jogging. These old standbys never go out of style, probably because the exercises are easy to do. To get the most out of your routines, make sure to walk, cycle, or run at least four days a week. Also make sure to vary your routines. If you’re on equipment, increase the intensity from time to time. Monitor your heart rate to ensure you are within your zone.
Why You Should Mix it Up
It’s not a great idea to do the same workout everyday as that can lead to both over-training and repetitive stress injuries. You also shouldn’t do intense and difficult workouts every day of the week, since that will also eventually cause problems. If you want to exercise every day, go for it. Just make sure you schedule low-intensity workouts as well. For example, if you usually treadmill and bike every day, try to take a couple of days to go for a walk or do a light swim. These ‘recovery’ workouts will help you stay fresh and the cross-training will help you avoid injuries.
Doing too much too soon can also lead to overtraining and injuries. If you’re a beginner, don’t attempt to lift too much your first time out. Start with a beginners exercise program and slowly build up your training time each week. For lifting weights, you want to progress each week, but you don’t want to add so much weight that your body can’t handle it.
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