Before you start…
Are you planning to exercise? This action plan offers a helping hand.
Think of a goal. Without a clear goal it is much more difficult to stay motivated. So think of a goal that is as concrete as possible and write it down.
For example: “I want to be able to walk through the forest with my (grand)children and friends for hours again.” Or: “I want to get rid of my big belly and improve my fitness.” If you don’t feel like exercising for a while, you can always fall back on that and you immediately know what you’re doing it all for.
If you have rarely or never exercised, you need to make sure you don’t have any physical problems that could get in the way of your plans. Whichever way you decide to work on your condition, don’t do anything until you’ve consulted your doctor and at least build it up slowly.
And then exercise
With a responsible training schedule. A solid, complete workout consists of two parts: cardio training for better endurance and strength training for stronger muscles.
Cardio training. Build it up slowly. Start with five or ten minutes of brisk cycling or walking and do this twice a week (preferably spread over the week). After a week, extend this by another five minutes. Continue this until you can comfortably walk or cycle briskly for half an hour. More often and longer is always allowed, as long as you don’t overdo it. Listen to your body’s signals.
Weight training. Also do this at least twice a week, for example on Wednesday and Saturday. More often is allowed, but do this in consultation with the sports instructor. If you go to the gym for your strength training, your sports instructor will create a personal training schedule. However, if you decide to do your strength training at home, it is important that you start slowly.
Sources):
- Plus Magazine
