10 tips to help you stick to a new workout regiment
Posted by Keri on December 16, 2009 · Leave a Comment
- Put it in your schedule like you would any other appointment: allow time for stretching, showering, etc, organize your gear the night before if you are exercising after work and take your gear with you.
- Intensity: start out slow and increase intensity slowly. Know your target heart rate (easy way to calculate for men, start with 220 – your age, women, start with 224 – your age, the number that you get will give you your maximum heart rate, take that number and x 0.85 which will give you your upper limit, to give you your lower limit take the same number and x 0.60, and stay within those ranges). Try and maintain your target heart rate for 20-30 minutes.
- Duration: start with 20 minute sessions working up to 30 minute sessions.
- Frequency: start with 3 times per week working up to 5 times per week.
- Accountability: start a workout journal where you can chart your progress
- Get a workout buddy: workout with a friend, you will motivate each other, added accountability.
- Don’t ignore pain: pain is a warning sign that you should not ignore, it’s ok to feel a little muscle stiffness but you should be able to walk the next day.
- Stretch, stretch, stretch and stretch some more.
- Gear: wear properly fitted athletic shoes and ladies, invest in a good sports bra.
- Fuel and hydration: fuel your body before your workout, you wouldn’t drive your car without gas in it.