How to start an exercise program can be daunting task if one does not know where to start. To quote a line from the Wizard of Oz “it is best to start in the beginning”. To evaluate where one needs to go one must first honestly ascertain and evaluate that individual’s health and fitness level. This is definitely the time one may want to enlist the services of a competent personal trainer. A personal trainer will accurately gauge your fitness abilities through fitness testing or from observation of exercise performance. Using the fore mentioned methods of evaluation a fitness trainer can then select appropriate exercises, exercise order rest periods and other exercise prescription variables.
The Fitness Performance blog article from November 8, 2012 “What is Fitness?” enumerates on the various components of fitness, this article can be used as a template for the lay person to evaluate their health and fitness needs. When first embarking on a health and fitness regimen set reasonable goals and expectations that can be reached. It is imperative to be successful in one’s initial attempt at self-improvement for it reinforces their desire, and the will to continue.
Let us start with a simple beginning progressive resistance program.
- Rest 45 seconds between sets.
- Squats=3 sets, 15 reps
- Lunges=3 sets 10 reps alternate legs
- Push-ups=3 sets 20 reps or
- Dumbbell Bench Press=3 sets 12 reps
- Shoulder Push-ups=3 sets 10 reps or
- Dumbbell Overhead Press=3 sets 10 reps
- Pull-ups=3sets 8 reps or
- Dumbell Pull-Over=3 sets 12 reps
- Crunches=3 sets 20 reps
- Reverse Crunches=3 sets 10 reps
This is a good beginning routine for a novice. For more advanced programming please contact Bill Lutz of Fitness Performance, located in Bergen County N.J., for your personal training needs.