By Linda Feingold, MEd, MS, RD

Why Be Fit?

There are countless benefits to becoming fit.  Aside from the obvious - a svelte physique -, following a regular exercise regime can help you to sleep better, boost your energy, strengthen your bones, reduce stress, help your heart, and may even transform you into a more confident person overall! 

Of course, most people know about many of the benefits of physical activity.  What they often don’t know is exactly how to exercise effectively and safely.  While it is always a good idea to seek the advice of a fitness professional, the following is a sample plan for those eager to begin an exercise program on their own:

Components of The Exercise Program for Gym-Goers

Warm-Up:
 

Why it’s Important…

• Easing into a workout will reduce the risk of developing a muscular injury
• Blood flow will increase slowly to the muscles, allowing you to have more energy during your activity 

How to Warm Up the Right Way:

• The warm-up phase should consist of a cardiovascular activity that is a mild version of the exercise you’re planning on doing throughout the core of your workout session (about 50-60% of your typical pace)
• A warm-up should last 5-10 minutes

Cardio:

Why it’s Important…

• Cardiovascular (AKA “aerobic”) exercise helps you to burn calories and strengthen your heart muscle

How Often?

• Ideally, you should perform some type of cardio activity for 30-60 minutes each day
• If you are new to exercising in general, simply focus on incorporating up to 20 minutes of cardiovascular activity 3-4 days out of the week

Types of Cardiovascular Activities:

• Walking, jogging, swimming, biking, in-line skating, hiking, aerobic dancing and skiing are all great examples of aerobic exercise

Strength Training:

Why it’s Important…

• The more muscle you have, the higher your metabolism will be (In other words, your body will be able to burn more fat!). 
• While dieting, you will lose muscle mass – unless you strength train, that is! 
• There is no other way to get those shapely muscles that we envy on others than by resistance training. (Contrary to popular belief, you will NOT bulk up simply by strength training 2-3 times per week.  Those very buff people you see on the covers of fitness magazines work out very long hours at the gym in order to look that way!)

How Often?

• Aim to perform 1-3 sets of 8-12 repetitions per exercise, 2-3 days per week
• Allow at least 48 hours of rest in between strength training workout sessions, as your muscles need that long of a rest period in order to heal properly. 

How to Strength Train Properly:

• To start, select one exercise for each major muscle group (shoulders, biceps, triceps, abs, back, quadriceps, hamstrings, glutes and calves) – about 8-10 exercises per strength training session should do the trick
• Be sure not to neglect any of your major muscle groups, as focusing on certain muscles while ignoring others may result in an imbalance in your physique
• It would be wise to invest in a few pairs of dumbbells, ranging in weight from 3-10 pounds each to help challenge your muscles as you progress
• The last few repetitions of each set should be challenging for you.  If you are able to complete 12 reps with ease, it’s time to either increase the weight or to try a new exercise that focuses on that particular body part.

Putting it all Together
 

The combinations of an exercise program are endless, but here is a sample program to help you get started on your way to becoming more fit:

Monday:  Warm-up:  5 minutes at level 1 on the stair climber.  Strength Training (see chart and exercises below).  Cardio:  10 minutes on the elliptical trainer – interval program.  Cool-down:  5 minutes level 1 on the stair climber.  Stretching:  All major muscle groups.

Tuesday:  Warm-up:  5 minutes at level 1 on the elliptical trainer.  Cardio:  20 minutes on the elliptical trainer – hill program.  Cool-down:  5 minutes at level 1 on the elliptical trainer.  Stretching:  All major muscle groups.

Thursday:  Warm-up:  5 minutes walking on the treadmill (20 minutes/mile pace).  Strength Training (see chart and exercises below).  Cardio:  15 minutes walking on the treadmill (16 minutes/mile pace on an incline).  Strength Training (see chart and exercises below).  Cool-down:  5-minute walk at a 20 minute/mile pace, zero incline.  Stretching:  All major muscle groups.

Saturday:  Warm-up:  5 minutes riding on the recumbent bike at level 1.  Cardio:  5 minutes riding at level 2, 5 minutes riding at level 3, 5 minutes riding at level 2.  Cool-down:  5 minutes riding at level 1.  Stretching:  All major muscle groups.

Strength Training Routine for Monday and Thursday:

Leg Press:  Sit on the machine and place your feet flat on the platform shoulder-width apart.  Adjust the seat so that your thighs are almost touching your chest.  Slowly press up with your legs, being careful not to lock your knees at the end of the lifting phase.  Pause, and then slowly lower back to the starting position.  Repeat.

Toe Raises:  Stand shoulder-width apart with the balls of your feet on the machine’s platform.  Slowly raise the weight by lifting your heels towards the ceiling.  Hold for a moment, and then slowly return to the starting point.  Repeat.

Pec Dec:  Sit on the machine with your back against the pad.  Bring your forearms behind the arm pads.  While keeping your elbows at the same height as your chest, slowly press the weight with your forearms, stopping just before the arm pads touch each other.  Pause, and then slowly open arms out to the starting position.  Repeat.

Lat Pulldown:  Sit on the machine facing the weight rack and grip the bar with hands a little wider than shoulder-width apart.  Slowly pull down the bar until it reaches your chest (Do not pull the bar behind you as this can lead to injury).  Hold for a moment, and then slowly lift the bar back up.  Repeat.

Barbell Curls:  Stand with the bar in your hands, arms at your sides, and palms facing forward.  Keep your legs together and your knees slightly bent.  Slowly raise the bar up while keeping your upper arms and elbows close to your body, curling your wrists in at the top of the exercise.  Pause, and then slowly lower to the starting point.  Repeat.

Triceps Push Downs:  Stand tall in front of the machine and grasp the bar with both hands a bit narrower than shoulder-width apart.  While keeping your upper arms and elbows pressed against the sides of your body, slowly press the bar towards the ground.  Hold for a moment and return to the starting position.  Repeat.

Hyperextension:  Lie facing the pad so that your hips are touching the edge of the pad as you lean over.  Your ankles should be tucked under the ankle pads for support.  While keeping your arms crossed over your chest, slowly extend backwards until your body forms a straight line (Do not hyperextend your back beyond this point – despite the name of this machine!).  Hold, and slowly return to the starting position.  Repeat.

Upright Row:  Beginners may not need to add any weight to the barbell for this exercise.  Stand with your feet shoulder-width apart and your knees slightly bent.  Grab the barbell with an overhand grip that is a bit narrower than the width of your shoulders.  At the starting position, you should have the barbell resting lightly against your thighs (palms are facing your thighs).  Raise your elbows up until they reach the height of your shoulders.  Pause, and return to the starting position.  Repeat.

Vertical Knee Raises:  Place your forearms against the pads for support.  Extend your legs down.  At the start, your legs should be at a 45⁰ angle.  Slowly raise your knees up until your thighs are parallel with the ground.  Hold for a moment and then lower to the starting position.  Repeat.

Linda Feingold, MEd, MS, RD is an ACE-Certified Personal Trainer who specializes in weight management and resides in New York City.