Content

• Steps
• Method 1 of 6: How to Create a Workout Plan
• Method 2 of 6: Aerobic Exercise
• Method 3 of 6: Strength Training
• Method 4 of 6: Exercises for Balance and Flexibility
• Method 5 of 6: Finding time to exercise if you're busy
• Method 6 of 6: Exercise Safely
• Tips
• Warnings

Sports are good for your health, but figuring out exactly how to exercise can be difficult. If you haven't played sports before, take your time. Start walking for 10-15 minutes a day, gradually increasing your speed and time (up to 30 minutes).Try strength training 2-3 times a week and work on stretching with yoga or Pilates. Whatever you choose, always listen to your body. If you have had any health problems in the past, talk to your doctor.

Steps

Method 1 of 6: How to Create a Workout Plan

1. 1 Match the load to your physical fitness. If you haven't played sports before and want to move more, start small. Gradually it will be possible to increase the intensity and duration of the sessions.
   • For example, start by walking 10-15 minutes at a time. After 1–2 weeks, start walking for 30 minutes. Try to increase your speed as well. First, you can walk a kilometer in 15 minutes, and then - 4.5 kilometers in half an hour.
   • If you plan on doing strength training, start with two sets of 8 reps (for example, 8 push-ups). Gradually add 1 repetition per week until you can do a 12-14 rep set.
2. 2 Warm up within 5-10 minutes before training. As you warm up, pay attention to the muscles that will work for this workout, but don't put too much stress on it. You can walk 5-10 minutes before running or training on the lower half of the body.
   • If you are swimming, start at a low speed and build it up gradually. Walk or run, or jump in place before exercising on your upper body to raise your heart rate and increase circulation.
3. 3 Try to do 30 minutes of cardio a day. It is recommended that you do 30 minutes of medium-intensity cardio every day. You can walk, run, cycle, and swim.
   • With moderate exertion, the heart should beat faster and breathing should be harder. You should be able to speak, but not sing.
   • You can split your workout into several sessions throughout the day. 5-10 minutes of exercise at a time will help you get used to the sport if you haven't done it before.
4. 4 Do strength exercises at least 2 times a week. Strength training, or resistance training, involves working with free weights, rubber bands, or your own weight to strengthen your muscles. If you're a beginner, do upper and lower body exercises once a week. Gradually increase the number of workouts to 3-4 per week.
   • An example of moderate-intensity strength training is the following set of exercises: 2 sets of planks for 30 seconds and 2 sets of 12 twists, push-ups, curls of arms for biceps, and shoulder press.
   • To strengthen your legs, do 2 sets of 12 reps of squats, glute bridges, calf raises, and lunges.
   • Rest 30-60 seconds between sets. If you want to build muscle strength and want to lift a lot, try resting for 3 minutes. This can help you increase muscle strength significantly.
   • You can do the exercises at home or in the gym.
5. 5 Alternate exercises so that your workouts don't get bored. Different types of exercise will keep you bored and motivate you to work out. In addition, alternating loads will allow you to work your entire body and avoid injury.
   • For example, you can run on Mondays, do upper-body strength exercises on Tuesdays, swim on Wednesdays, do lower-body strength exercises on Thursdays, go to yoga on Fridays, ride your bike on Saturdays, and walk on Sundays.
   • On strength training days, don't forget about aerobic training. As a warm-up and cool-down, walk at a brisk pace, jump in place with or without a rope. Walking up the stairs and walking at lunchtime will help you accommodate more traffic on a typical day.
   • Don't work the same muscle group for two days in a row. For example, avoid putting stress on your biceps and shoulders on days when you train your back. Muscles take time to recover, and if you put too much stress on them, you can get injured.
6. 6 Walk for 5-10 minutes and do stretching exercises to cool off after your workout. A cool down, like a warm up, should consist of less intense exercise that helps the body return to a state of rest. At the end of your workout, walk or pull on the muscles you were exerting.
   • Stretch each muscle for a total of 30-60 seconds. For example, you can do 3-4 exercises per leg and hold the stretch for 10 seconds with each rep.
   • Do not do stretching exercises before training, as this can lead to injury. It's important to stretch after exercise when the muscles are still warm. This will help them recover faster and become more flexible.

Method 2 of 6: Aerobic Exercise

1. 1 Get started walk briskly or run every day. Running and walking will help you move more, especially if you are just starting out in sports. You can walk for 15 minutes at lunchtime, and then walk or run for another 15 minutes after dinner.
   • If you are old or have joint problems, running will be harmful to your knees, hips, and ankles. Know the limitations of your body and, if necessary, replace jogging with walking.
2. 2 Jump rope 5-15 minutes. Jumping rope is not only fun for children, but also cardio exercise. Grab a rope and try to jump for 5 minutes non-stop. If you have not played sports before, 1 minute will be enough.
   • Stop and rest if necessary. Try jumping longer and longer. Try to add 30-60 seconds every week until you get to 5 minutes.
3. 3 Perform a split (jumping in place with a change in the position of the arms and legs), 5-15 minutes. Place your feet together and extend your arms along your body. Jump up, spread your legs and raise your arms above your head. Return to starting position and repeat.
   • As with the rope, pause when you feel tired and gradually lengthen your workout.
4. 4 Ride your bike. If you're a beginner, ride around your area, along the bike path, or in the park. First, try to drive 5 kilometers in 30 minutes, then gradually build up your speed and distance.
   • When it becomes easier for you to ride, try to cover 8 kilometers in 30 minutes. Aim to cover 6.5 kilometers in 15 minutes.
5. 5 Swim in the pool or in the fitness center. Swimming is a great exercise for your whole body and can add variety to your workouts. Try swimming for 20 minutes or as long as you can. Don't be afraid to pause, especially if you're just starting out.
   • You can not only swim, but also do water aerobics or walk in the water. These types of load are suitable for people with joint problems and overweight.
6. 6 Try running when it becomes easier for you to exercise. Run around your area or look for an open or covered cycle path. Run for 15-30 minutes, but don't overload if you're just starting out.
   • Add more workout time each week. Check if you can run one and a half kilometers without stopping, time your time and try to run this distance in less time.
   • Running can be harmful if you are old or have bone or joint problems. Consider the characteristics of your body.
7. 7 Try interval training. Interval training alternates between high-intensity and low-intensity exercise to burn a lot of calories. Because interval training uses high-intensity exercises like running, it's important to include them in your regimen if you've been exercising for a while. An example of interval training is alternating between running and walking.
   • To warm up, walk at a brisk pace for 5-10 minutes, then run for 5-10 minutes. Then go for a fast run for 30-60 seconds, then slow down and run for 5 minutes. Alternate a fast run of 30-60 seconds with 5 minutes of slow jogging 2-3 times. Then go to step for 5-10 minutes to cool down.

Method 3 of 6: Strength Training

1. 1 Push upto strengthen the muscles of the chest and arms. Take an emphasis lying on the floor, rest your palms on the floor shoulder-width apart. As you inhale, bend your elbows, while lowering your body to parallel with the floor. Then, as you exhale, lift your body off the ground by straightening your arms. The head, neck, back and legs should form a straight line. Keep your body off the ground on your toes and palms.
   • Straighten your arms, but do not twist your elbows. Hold for a second, inhale and lower yourself slowly so that your nose almost touches the floor. Do 2 sets of 12 reps.
   • To diversify the exercise, spread your palms wider. You can pull your arms closer to your body to shift the load from your chest muscles to your triceps.
2. 2 Stand in plank 30-45 seconds. Get into an upright position on the floor, face down, as if you were doing push-ups. Raise your body off the ground and support your weight on your forearms and big toes. Hold this position for at least 30 seconds, lower yourself to the floor, rest for 30-60 seconds, then repeat.
   • The head, neck and back should form a straight line. Don't look up. The head should be in a neutral, face down position.
   • If 30 seconds is too little for you, stand a minute or more.
   • Remember to breathe.
3. 3 Work your abdominal muscles with twisting. Lie on your back, bend your knees and place your feet on the floor. Cross your arms over your chest or under your head. Tighten your abdominal muscles and lift your torso off the floor as you exhale.
   • Raise your torso until your shoulders are off the floor. Hold for 1-2 seconds, then as you exhale, lower yourself to the ground. Do two sets of 12 reps.
   • Move slowly and carefully to avoid injury and put more stress on the muscles.
   • If you choose to put your hands under your head, do not pull on your head or neck. To prevent injury, only touch your head with your fingers or cross your arms over your chest.
4. 4 Exercise your gluteal and core muscles with the gluteal bridge. Lie on your back, bend your knees, place your feet on the floor, stretch your arms along your body. Inhale, then exhale, contract your core muscles and slowly lift your hips and lower back. Raise your body until your shoulders and knees form a straight line. Keep your hands on the floor to keep your balance.
   • Hold at the top point for 1-2 seconds, then inhale and slowly lower yourself to the starting position. Do 2 sets of 12 reps.
   • To make the exercise harder, try lingering at the top and lifting and extending one leg. Lower your leg to the floor, repeat on the other leg, and lower yourself to the ground.
5. 5 Strengthen your leg muscles with squats. Stand with your feet shoulder-width apart, socks slightly apart, straighten your back, stretch your arms along your body, or cross over your chest. Without bending your torso or relaxing your core muscles, bend your knees and lower yourself down, as if you want to sit in a chair.
   • Pull your glutes back to transfer the weight to your heels. The toes should be parallel to the knees. Keep your knees behind your feet.
   • Lower yourself down until your thighs are parallel to the ground. Then push off the floor with your heels to return to the starting position.
   • Descend as you exit and rise as you inhale. Do 2 sets of 12 reps.
6. 6 Try a burpee exercise to put stress on your whole body. Stand with your feet shoulder-width apart, jump up and fall to the floor. Put your palms on the floor and stretch your legs back, push up once.
   • After push-ups, pull your legs towards you, jump vertically with your arms extended upward, and return to the starting position. Do 2 sets of 12 reps.
7. 7 Buy free weights or a gym membership. While many exercises can be performed without equipment, dumbbells, barbells, and machines can increase the intensity of your workout. To avoid injury, start lightweight and don't try to do more than you can.
   • Use a weight that is difficult for you to work with, but that allows you to do the exercise correctly. Look at yourself in the mirror, make sure that all movements are smooth, clear and controlled. If you feel that you are losing your balance, or you find it difficult to do all the reps, replace the weight with a smaller one.
   • Lift the dumbbells with biceps in two sets of 12 times. Stand with your feet shoulder-width apart and take a dumbbell in each hand. Bend your elbows, not far from the body, and bring the dumbbells to your shoulders. Lower the dumbbells to the starting position as you inhale, raise them as you exhale.
   • Do a shoulder exercise. Raise the dumbbells to shoulder level with your elbows bent. Exhale, extend your arms over your head, lower the dumbbells to your shoulders. Do 2 sets of 12 reps.
   • Work with a trainer or an experienced friend to make sure you are doing all the exercises correctly. If you work out in the gym, ask the trainer to show you how to use the machines.

Method 4 of 6: Exercises for Balance and Flexibility

1. 1 Exercise stretchingwhen the muscles are warmed up. Stretch your muscles only after exercise, when there is a lot of blood flowing to them. Pulling on cold muscles can injure them. While stretching the muscles, freeze in the desired position and do not swing. Lower yourself into a stretch as you exhale, inhale before moving.
   • To stretch the tendons, sit on the floor with your legs extended in front of you. Reach for your socks as far as possible. Stretch until you feel a stretch in your legs and hold for 15–20 seconds.
   • To stretch your quads, stand up and grab a chair or lean against a wall. Bring one foot to your buttocks, grab your toes and gently pull your leg until it stretches in the front of the thigh. Hold for 15-20 seconds, then repeat on the other leg.
   • To stretch your shoulder muscles, gently bring your right elbow in front of your torso to your opposite shoulder and back. When you feel a stretch, hold this position for 15–20 seconds and repeat with the other hand.
   • To stretch your calf muscles, stand against a wall, rest your palms against the wall at shoulder level. Without bending your arms or lifting your feet off the floor, stretch your right leg back and slightly bend your left leg at the knee. Do this until you feel a pull in your right calf, hold for 15–20 seconds and repeat on the other side.
2. 2 Start practicing yoga. Yoga not only improves balance and flexibility, but also develops concentration and helps fight stress. You can work out in the fitness center, in a special yoga studio or at home with the help of video tutorials.
   • Any group exercise, be it yoga or tai chi, is helpful for getting into a regimen. Talking to people can make classes more fun and make it easier for you to set goals.
3. 3 Try pilates. Pilates is a sequence of movements similar to yoga movements and dance movements. Pilates combines cardio, balance and flexibility exercises. Like yoga, Pilates can be practiced in the fitness center or in the studio.
   • Group activities will add variety to your workouts, but you can also take video lessons at home.
4. 4 Dance. Dancing is a lot of physical activity, be it ballet or flamenco. Dancing improves flexibility, replaces cardio and strength training, and develops coordination. Look for group classes or sign up for dancing at the fitness center.
   • You can practice in a group, but you can also dance to your favorite music at home.
5. 5 Try tai chi. Tai Chi is a Chinese martial art that involves a series of slow movements. Taiji develops banas, flexibility and concentration and helps fight stress. Because it is a low-intensity type of exercise, Tai Chi is suitable for older people, people with health problems, and those who have been through trauma.
   • Look for activities in your city or video tutorials.

Method 5 of 6: Finding time to exercise if you're busy

1. 1 Take time to move during the day. No need to set aside hours for training. You can do small sections when you have time.
   • For example, do a couple of squats while you wait for water to boil or coffee brew.
   • Do the bar when you wake up in the morning.
   • Take five-minute breaks every hour from work and walk around the office or do stretching exercises.
2. 2 Try to sit less. A sedentary lifestyle is unhealthy. Try using a table to stand at instead of sitting, or place the computer table on a treadmill. If that doesn't work for you, try to get up and walk more often.
   • Try sitting on a fitball instead of a chair. You will have to use your core muscles to keep yourself on the ball, so they will work most of the time.
3. 3 Walk up the stairs and do not use the elevator. Skip the elevator and climb the stairs at home and at work. If you find it difficult to go through 5 floors, go through at least 1-2 and try to add one floor every week.
   • Climbing stairs can burn twice as many calories as walking.
4. 4 Walk or ride a bike instead of a car. If you need to get close, give up the car. Walk to the grocery store several times a week.
   • If you are working far from home, you can use public transport and get off a few stops early to walk.
   • Most often, you can take folding bicycles on public transport. Try taking the bus part of the way and cycling part of the way.
   • If you drive a car, park further away from the place you want or in distant places in the parking lot.

Method 6 of 6: Exercise Safely

1. 1 Check with your doctor before starting sports. This is especially important if you have had problems with your heart, bones, muscles, joints, or other organs. Ask your doctor what exercises are safe for you and help you feel better.
   • If you feel pain, dizziness, shortness of breath, or have any other symptoms while exercising, you should see your doctor.
2. 2 Drink more water before, during and after training. Aim to drink 470 milliliters of water before training and 240 milliliters every 15-20 minutes during training. The body needs water to work muscles and restore fluid lost in sweat.
   • Sports drinks also help replenish the salts and minerals that are lost in sweat. However, if you are losing weight, limit your intake of these drinks as they are high in sugar and calories.
   • Eat healthy protein or complex carbohydrates before exercising. You can eat fruits, nuts, peanut butter sandwich, lean meats, cheese, whole grain crackers, and a protein bar.
3. 3 Choose clothing that suits the type of workout. It is best to wear clothes that will not restrict movement or obstruct blood circulation. For some types of load, tight-fitting clothing is more suitable (for example, for cycling), but it should not be too tight. Strength exercises are more convenient to perform in free things. Choose loose-fitting clothing for brisk walking and games like basketball or soccer.
   • Dress for the weather. If it's hot outside, wear short-sleeved, breathable fabrics, and if it's cold, wear several layers of clothing.
4. 4 Buy athletic shoes that support your feet and absorb impacts. Look for shoes with durable rubber soles. A good sole cannot be bent in half, so try to gently fold the toe and heel of your shoe and see what happens to the sole.
   • Shoes should be comfortable. She should not sit too tight, fingers should not rest against the sock forcibly. When trying on shoes, always ask for a second sneaker.
   • Choose shoes based on the type of load (for example, for running or for the gym).Different types of stress affect the feet in different ways. For example, running shoes are flexible, but lack the ankle support you need when playing tennis or basketball.
5. 5 Stop exercising if you feel pain. The adage that there is no success without pain does not work in this case. If you feel sharp pain or discomfort, stop. Don't load the part of your body that hurts until the pain starts to subside.
   • If you think you have been injured, you may be able to heal it at home. Get plenty of rest, apply ice for 20 minutes every 3-4 hours, apply a compression bandage, and hold the injured part of the body above the level of the heart. To relieve pain, take pain relievers (such as ibuprofen).
   • See your doctor if you hear a clicking sound, experience severe pain, cannot stop bleeding, cannot move or lean on an injured limb, or if mild symptoms persist within 1–2 weeks.

Tips

• Listen to music while doing sports. This will help you stay motivated and uplifted.
• Consistency is the key to the success of any training system. It is impossible to get a result in a few days. Try to make sports a habit and lead a healthy lifestyle.
• There is no exercise that will allow you to get rid of fat in specific areas of the body. If you do abs exercises, the fat on your belly and thighs will not go anywhere. To lower your body fat percentage, you need to burn more calories than you eat.
• Exercise should make you healthier, not a magazine model. Strive for good habits and praise yourself for your efforts.
• If you are a teenager or not yet in your teens, some exercise will be harmful to your bones and joints. If you want to try strength training, talk to your doctor about it.

Warnings

• Ask your doctor how you should practice if you haven’t done it before or if you have had health problems. If you've recently had an injury, talk to your doctor before returning to exercise.
• Do not exercise on the same muscle group for two days in a row. Do not exercise if you feel muscle or joint pain.