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Ready to Level Up Your Fitness Routine but Don’t Know Where to Start? Here’s Your Quick-Start Fitness Roadmap.

Writer's picture: Vickie Reine, CWCVickie Reine, CWC

Updated: Aug 11, 2024



With information, TikTok fitness influencers, and pseudoscience coming at us from every which way, it can seem daunting to come up with an exercise plan you can have confidence in. Where do you start? What kind of physical activity should you do? How much physical activity do you need to do in a week?

 

In this article, I'll share with you some science-based and authoritative guidelines in a quick-start roadmap so you can kick off your upgraded fitness routine with confidence!


#1 Start With Moving More


Seem simple? That's because it is. Wherever you are in your fitness journey and however

much time you think you have or don’t have available, simply start by making a conscious choice to move more.


Look for ways to increase your movement throughout the day. Park your car two lanes further away from the door. Walk the dog one more block. Take that call standing up. Walk to the cafe to get lunch instead of having it delivered. Go for a bike ride instead of the movies. Do some gardening instead of watching TV.


You get the picture.

 

This conscious choice for more movement primes your mind to prioritize wellness choices. Acknowledge yourself with a private mini celebration for each wellness choice you make with anything from a high five and a pat on the back to a “Nice choice!” or self-hug.

 

As you get that going, you can start on your physical activity game plan for the week, but what kind of physical activity should you do?



#2 Select Your Physical Activity of Choice


Whether you engage in physical activity every day or are just getting started, the key thing is to do an activity that is going to spark joy inside of you, even when it is challenging. If you dread exercising or are bored with your workout, it’s time to change it up. 

 

Once you have the kind of exercise you want to incorporate in your weekly plan, consider if it is moderate-intensity or vigorous physical activity.


The easiest way to do that is to do the “Talk Test” when you are engaging in the activity. 


  • If you are breathing hard but are still able to easily have a conversation, then you are engaging in moderate-intensity activity. 


  • If you are only able to say a few words before you need to take a breath, then you are engaging in vigorous-intensity activity. 

 

If you are or will be engaging in low-intensity physical activity, aim to meet the recommended 150 minutes per week, or 30 minutes five days a week. Remember, you can start incrementally to kick things off. Five minutes here. Ten, there. Etc.


If you want to test different workouts, you may want to try Class Pass. Scan the QR code below or here is a referral link that will give you an extra 20 bonus credits if you sign up. 



#3 Create Your Schedule


To set your exercise goals and create your schedule, it helps to know the recommended physical activity guidelines.

 

For moderate to substantial health benefits, start with the Department of Health and Human Services' recommendations (2018) which are backed by the American Heart Association, American Diabetes Association, American Cancer Society, U.S. Centers for Disease Control and Prevention, World Health Organization, and more. These are: 

 

  • 150 to 300 minutes (2.5 to 5 hours) of moderate-intensity physical activity per week OR

  • 75 to 150 minutes (1.25 to 2.5 hours) of vigorous-intensity physical activity per week PLUS

  • Two (2) days of resistance/muscle strengthening activity per week.





Examples of moderate-intensity physical activity include walking, weight-lifting, and other lower-intensity exercise.


Vigorous-intensity physical activity includes running, cycling, and swimming, among many other activities.


BONUS: If you are already working out at or above these levels, here's a bonus! A massive new study published in the journal Circulation found that working out two to four times the minimum vigorous physical activity recommendations noted above led to a lower risk of death from cardiovascular disease.
Those who worked out two to four times above the moderate physical activity recommendations noted above (about 300 to 599 minutes each week) saw the most benefit (American Medical Association).


Please note that if this is more than what you can do right now, just a few minutes here and there is your start! 

 

Don’t stress. Just start.  



#4 Find the Right Recipe For You


Once you've started, you can play around with your schedule to find the right mix and recipe for you. Feel free to get creative, move things around, invite others to join you, try new things, etc. Once I decided I needed to incorporate indoor workouts as well as strength-training into my schedule, it took me about six months to find the right mix of activities for me. As things have changed, I've made adjustments to my schedule since then.


Don't make yourself wrong, make yourself right. Find what works for you.


Even five more new minutes of movement or exercise has been shown to be beneficial and is better than no new minutes of movement. Just one new Zumba or Kickboxing class a week is better than no new classes a week. Be sure to celebrate any new movement and physical activity as an expression of your commitment to yourself and your well-being.



#5 Track Your Workouts


Tracking your workouts is an important component of your fitness routine. It allows you to celebrate your wins as well as track how you are keeping up with your commitment to yourself. With so much going on in a week, it is easy to forget important details of your workout.


The tools and/or systems that you use will depend on the kind of workouts you are doing. If you are attending classes, note the length of the actual workout (not just the class) and the days of the week you attended. You can use a wearable fitness tracker, the notes pad or calendar in your phone, the free Google Fit app, or something as simple as a notebook you keep in your car.


I'm currently using my free Google Fit app to track my runs and walks, an app from my HIIT class, and my calendar to track my workouts. I love the data I get from the apps and am looking for new wearable options.


The important thing is to track your workouts in a way that makes sense for you. Create milestones for yourself and celebrate your achievements and progress along the way, no matter how small you think it might be. Everything counts.


Finally, if you've read any of my articles, you know I'm all about having fun and enjoying the workout. Although the activity itself might be challenging, if you enjoy the workout you'll want to do it again. Think about how you'll feel after your workout, not only physically, but also how you'll feel about yourself.


While there is a lot of noise out there about fitness, what to do and for how long you should do it, with these guidelines you know have a clear roadmap to get started!






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Author: Vickie Reine

Entrepreneur, Wellness Coach, and Founder of The Wellpreneur Life

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