The UK National Health Service recommends adults aim for at least 2½ hours of moderate-intensity aerobic activity weekly, combined with muscle-strengthening exercises on two or more days that target all major muscle groups.
What are the goals of a fitness training program?
The primary objective of a fitness training program is to improve overall fitness by enhancing balance, coordination, flexibility, strength, and endurance. To achieve progress, it’s essential to push beyond your comfort zone. For instance, if you can hold a conversation while walking or jogging, you’re not pushing hard enough to improve fitness, only maintaining your current level.
What should I do before starting a training program?
If you haven’t exercised regularly before, it’s advisable to consult your doctor to ensure it’s safe for you to begin a fitness program.
How often should I train each week?
A balanced approach would involve exercising on 2-3 days each week with rest days in between, such as exercising on Monday and Thursday, or Monday, Wednesday, and Friday.
What does a typical gym session include?
Each session lasts approximately 1 to 1½ hours and consists of five main components: warm-up, strength training, flexibility and core work, endurance training, and a cool-down phase.
Warm-up
The warm-up prepares your body for more intensive exercises and should include 5-10 minutes of light aerobic activity, such as walking, jogging, cycling, or rowing, followed by dynamic stretching. The warm-up should be done at a conversational pace, ensuring it’s light and easy on the body. This phase typically lasts 10-15 minutes.
Strength Training
The strength phase might include dumbbell exercises like standing one-leg heel raises, dumbbell rows, triceps extensions, and bench presses. Perform 1-3 sets of 10-12 reps of each exercise with weights heavy enough that the last repetition feels challenging. The strength session lasts about 15-20 minutes and usually focuses on the upper body.
Flexibility, Balance, Coordination, and Core Training
This section of the workout includes exercises like sit-ups, back arches, and leg raises. Perform exercises slowly and smoothly to develop balance and coordination, focusing on proper form. This section usually lasts between 10-15 minutes.
Endurance Training
The endurance unit consists of 20-40 minutes of aerobic exercise like running, cycling, or rowing. You should aim to work at around 70% of your maximum heart rate, concentrating on your breathing. This is a time to push yourself, not for casual conversation.
Cool-Down
The cool-down phase helps your body recover by removing waste products from muscles and restoring normal muscle range. It consists of a 5-minute light jog or cycle, followed by static stretches such as chest stretches, hamstring stretches, and quadriceps stretches. Hold each stretch for 10 seconds. This phase typically lasts 10-15 minutes.
Staying Hydrated and Preventing Boredom
Bring a bottle of water and take small sips throughout your workout. To prevent boredom, vary your exercises weekly and consider listening to your favorite music while working out.
Additional Activities
On non-gym days, consider going for a 20-30 minute walk. Even light activities like walking the dog can contribute to overall fitness.
How long until I see results?
You’ll start to see improvements in 4-6 weeks, with increased endurance, strength, and the ability to perform more repetitions of exercises.
Should I keep a training diary?
Yes, tracking your exercises, repetitions, weights, and how you feel before and after each session will help you monitor your progress.