Fitness 101: The Essentials of Exercise

Did you resolve to get in shape this year but still sitting on the couch? Starting an exercise program can be overwhelming to newbies. Take it one step at a time and soon you will be of those diehards at the gym.

Here’s what you need to know to get started.

What’s in It for Me?
The most common reason people vow to “exercise more” is to improve their body. But when it’s cold outside and you’re wearing so many layers that you don’t care what your body looks like, it’s hard to get motivated. Fortunately, exercise has lots of other benefits too. Working out can:
· Protect you from chronic diseases, including heart disease, osteoporosis, type 2 diabetes, some types of cancer, and high blood pressure. Exercise plays an important role in managing chronic conditions as well.
· Boost your mood. Regular exercise can increase self-esteem, give you more energy, reduce anxiety and depression, and help you relax after a stressful day.
· Help you live longer.
· Increase your satisfaction in bed. Not only can regular physical activity make sex more electrifying, it also can help you sleep better.

And the Experts Say!
Current fitness guidelines from the U.S. Department of Health and Human Services say that adults should participate in at least 150 minutes of moderate exercise each week. Or you can choose to do 75 minutes of weekly vigorous activity.

Moderate activities include walking, biking, swimming, gardening, and playing tennis with a partner. Vigorous activities include jogging, aerobic dancing, playing soccer or basketball, jumping rope, or a game of one-on-one tennis.

You can mix and match moderate and vigorous as long as each exercise session is at least 10 minutes long and occurs throughout the week. If you’re trying to lose weight or want additional health benefits, experts encourage you to rack up 300 minutes of moderate activity each week, or 150 minutes of vigorous exercise per week.

Weights Do a Body Good
Another important part of a complete fitness routine is strength training. This type of exercise should be done at least two days a week and can be done with weight machines, barbells, body resistance, dumbbells, resistance bands, or even soup cans or water bottles. Sample activities include pushups, lifting weights, sit-ups, and heavy gardening such as digging or shoveling.

For the best results, do eight to 12 reps of each exercise and work all of the major muscles—such as legs, back, shoulders, chest, arms, and stomach.

Last But Not Least
The third, and often overlooked, component of an exercise program is flexibility. Try to take a few minutes during your workout for a warm-up, cooldown, and stretching session. Five to 10 minutes for each is enough to get the job done.

Warm-up and cooldown activities can be a modified version of your actual workout. For instance, if you’re going to run on the treadmill, start out and finish with a slow walk. The best time to stretch is right after your cooldown, when your muscles are still warm and more flexible. Gently hold each stretch for 30 seconds, focusing on your neck, legs, arms, and low back.

You should consult with your doctor before starting an exercise routine if you have been inactive for a few years or have a chronic condition—such as high blood pressure or diabetes.