Getting Started with an Exercise Program

Whether you’ve been told by a physician or by the way your favorite pants have become snug around the hips, you know you need to start working out. But what you’re probably not confessing is that you have zero idea where to start.

With all the fitness trends, Biggest Loser shows and diet programs out there it can be confusing for a beginner to know what the right first step is.

Weight training or group fitness classes?

Boot camp or hiking solo in the foot hills?

Pilates or walking?

All these choices can be overwhelming and many people are good at telling us we need to work out, but don’t offer much help beyond that. So in the spirit of saving you from making the mistake of going all-out only to buckle under the pressure and find yourself struggling to fit into your pants again, I’ve summarized all the information you need to get started on your road to fitness. Not next week, but today.

Start slowly to set yourself up for success.

The biggest mistake I see people make is exercising like crazy the first few days into a new routine. They end up so sore that it’s no surprise they soon quit. If you’re new to exercising or it’s been a while, don’t tell yourself you’re going to work out every day the first week. That’s just a recipe for failure. Instead, start with two days a week and gradually work your way up from there. Once two days a week becomes easy or comfortable, add another day in there. The easiest way to start today yet start slowly is by walking. Pull on the shoes, open the door and hit the pavement!

Be open-minded to new things.

Don’t think hip-hop cardio class if for you? How do you know if you don’t try it? Throw away old definitions you’ve given of yourself; this is not the time to limit your potential. Ignore the voice in your head that says you’re not the kind of person who lifts weights or takes a spin class. Create a new you both inside and out. A perfect way to figure out what you like is to rent exercise DVDs, search for online videos (YouTube), or if you have cable you can sweat along with a workout show on television.

Move more all the time.

While I don’t think taking the stairs instead of the elevator is a good substitute for exercise, I do think it’s a great way to burn extra calories when you’re NOT working out or when you trying to get used to moving your body more. Park far away from the grocery store (you should know this one by now), pace around the office as you return phone calls, do pushups instead of going on a coffee break (it’s a great healthy way to energize). All the extra activity is known as non-exercise activity thermogenesis. Which is just a fancy way of saying that you’re body has to work harder and burn extra calories per day.

Remember you are human and do have limitations.

You know your body best, so listen to it. Does an activity feel too difficult? It should be challenging, but not painful. Is the walk you did yesterday feeling way more challenging today? Take a day off when your body needs it. If you planned on working out today but aren’t feeling so well, adjust your schedule so you can fit it in the next day. Fitness is a lifelong habit we are creating and one we’ll only stick with if it’s filled with more gain than pain.

Recognize your successes.

So many of my clients get caught up in that one big goal: Weight loss. In fact, they get so caught up in it that they miss the smaller successes along the way. Pay attention to what are known as non-scale victories. Are you less winded after walking a mile than you were when you started? Do you feel better? Can you lift a bag of heavy groceries with more ease than you remember being able to? Reward yourself when these new discoveries occur. Buy new socks, shoes, or go see a movie. Celebrate you and your successes and don’t waste precious time comparing yourself to others or only focusing on your larger goal.

So there you are, all the tips I wish someone had given me years ago when I got started back into fitness. Be kind to yourself and find out what you’re capable of. Fitness is a journey, enjoy it!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for
helping others live a healthy lifestyle and coaching them to
push their limits beyond what they think they are capable of.