Already Done With Your Resolutions? Part 2 of 3
Beginner’s exercise program included
In part 2 of this three part series, I provide a basic exercise program designed to get you moving, provide muscle balance and boost strength. Completed in it’s entirety, it provides a minimum of 30 minutes of activity.
Before we get into the weeds, a few general guidelines. The program consists of three (3) circuits of three (3) exercises. Exercises should be performed one after the other completing a set. Each set should be performed two to three times. Each exercise should be performed in a controlled fashion and can be measured in repetitions (15) or time (45 to 60 sec).
Now let’s get into the weeds. Firstly, all of these exercises should be performed pain-free. If you are experiencing pain (shoulder, lower back, knee), the exercise must be modified. Unfortunately, this article does not have the scope to take into account all individual differences so, DO YOUR RESEARCH. Secondly, if you are beginning, instill good habits from the get go; that is, perform each exercise slowly and do not forget to breathe.
If time is a consideration and your goal is to lose weight, perform 2 sets of each circuit of exercises and end your workout with 15 to 30 minutes of cardiovascular activity (brisk walk, bike). If your goal is strength, perform 3 sets of each circuit and do not hesitate to introduce variations to make the exercises more challenging. Once again, the web can be useful. Ideally, this program should be performed every second day for about 4 to 6 weeks.
Lastly, keep in mind that to lose 1 lbs of body fat, a caloric deficit of 3500cal must be achieved. Exercise helps but what you consume, in the form of food, counts as much if not more. That, however, will be the topic of Part 3 of this series.
The goal of this article was to provide a kickstart for beginners with no available equipment. It is a one size fits all program. If at all possible, consult with a qualified fitness consultant or medical professional to help you set goals. If it is not possible, it would be my pleasure to answer any questions you may have if you write to me at: stephan@tandemfitness.ca.
Healthfully yours.
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