The results were awesome – so good that participants delayed the onset of cardio vascular disease by an average of 3.6 years. The gradual introduction meant that instead of feeling sore from overworking unfit muscles and giving up, the group actually enjoyed their path into exercise. The 30 weeks started with an initial six week period encouraging the exercisers to “dip their toes” into fitness before building up to a six-day-a-week exercise schedule. Jinger Gottschall from the Pennsylvania State University, followed 25 sedentary adults through a 30-week program of group fitness classes. Get Fit Together, a study conducted by Dr. People who work out in a group are far more likely to stick at exercise than those who go it alone. As you reach each of your goals you can reevaluate how much time you are exercising and what you are trying to achieve. Whatever you do, make sure your goals are realistic and don’t be too hard on yourself – remember, you’re just starting out. Stick these goals somewhere you will see them often, like the fridge or in your wallet. For example, I want to drop one dress size and I want to get to the gym twice next week. We suggest setting two goals one based on the results you’re after and one on the behavior you’re trying to change.
Setting goals can be a huge help at any stage of your exercise journey.
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This workout plan lets you know how to mix up your workouts to maximize effectiveness and keep it interesting.Īnother smart move is to set some goals. If you’re up for this challenge you can begin following our scientifically-proven six-week introduction. This is the suggested amount of weekly exercise needed to begin seeing some of the physical changes that accompany exercise without making any changes to your diet. When you have reached, and acclimatized to 150 minutes of exercise a week the next goal is 250 – 300 minutes. Even if you can only manage 10 minutes at a time, remember, it all adds up in the end. You can start with group fitness workouts, walking, bike riding or even just choosing to take the stairs instead of the elevator. There are lots of ways you can begin to get active. Research shows that with 150 minutes of exercise a week you will start enjoying the health benefits of exercise. When you're starting out, a good goal to aim for is 150 minutes of exercise a week.
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