Getting Started
Slideshow: Fitness Tips for Beginner Athletes
Take the First Step
Maybe you're not going to be a superstar athlete. But you can still set a big fitness goal for yourself, even if you've never tried a sport before. Examples of fitness goals could be a century ride (a 100-mile bike ride in less than a day). Or you could train for a triathlon (a series of three endurance events, often swimming, cycling, and running), or join a sports league.
Get Out of Your Comfort Zone
First, consider the possibilities. There are lots of activities you could try, and you might discover you like something you never thought you'd do. Want to train for something really tough and out of your comfort zone? Check out race events like Warrior Dash and Tough Mudder. They're rugged obstacle courses where you slog through mud and water, scale walls, and combat-crawl through tunnels.
Start With Small Goals
You might have a big goal you want to reach one day, like a marathon. The best way to get there is to set a series of smaller goals that lead to your big goal. For example, before you sign up for a marathon, set goals to do a few 5K races first. And before that, work up to running a mile. Fitness apps can help you keep track of each great thing you do on your way to your big goal.
Mix Things Up
You may get bored doing the same workout every day. And after you do the same activity all the time for 6 to 8 weeks, your muscles adapt to it. You burn fewer calories and build less muscle. Try interval training: Step up your pace for a minute, then slow down, and repeat. Try strength training and cardio activities like swimming, indoor cycling, and kickboxing.
Get Your Doctor's OK
If you're not active now, talk to your doctor before you start exercising if you're over 45 (men) or 55 (women). It's also a good idea to get a doctor's OK if you have a health problem or take regular medication. To avoid injuries and burnout, start working out slowly: 3 days a week for 10-15 minutes. Then gradually add time and intensity.
Eat and Drink for Fuel
Exercise burns extra calories and raises your metabolism. So eat every couple of hours -- three meals plus healthy snacks. Before a workout, snack on carbs (juice, fruit, or yogurt) for fast energy. After a long, tough workout, replenish with a carb/protein mix, like a peanut butter sandwich or a smoothie. Otherwise, keep your meals and snacks light: Try an apple and peanut butter, yogurt and nuts, or an egg on whole wheat toast.
Drink Enough Water
Unless your workout is really long or tough, you don't need a special sports drink with electrolytes. Water works just fine. Drink plenty: If you're dehydrated, your muscles may cramp, and you raise your risk of heat exhaustion and heatstroke. Two hours before you exercise, drink about 2 to 3 cups of water. During your routine, drink about 1 cup every 10-20 minutes. Keep drinking after you're done exercising, too.
Do Strength Training
Even if your goal -- a marathon, for example -- might center on cardio, you should practice strength or resistance training, too. Strong muscles burn more calories, help prevent injuries, and build stronger bones. Work muscles on weight machines, with hand-held equipment like free weights, kettlebells, or resistance bands, or by doing exercises like push-ups. Rest each muscle group, such as biceps and triceps, at least 2 days between strength workouts.
Dress for Comfort
You need the right clothes and shoes when you work out. It's not about looking good (although that can't hurt) -- it's about feeling comfortable. It's no fun to walk, run, or bike if you have flapping sleeves or flimsy shoes. Ask the experts at a sporting goods store for help. Look for fabrics that draw moisture away from your body -- not sweat-absorbing cotton. In cool temperatures, wear layers that you can peel off as you warm up.
Learn Proper Form
Whether you're running or weightlifting, it's easy to get hurt if your form or technique is wrong. Don't assume you're exercising the right way, especially if your routine is causing you pain. If your gym has trainers or fitness staff, they may be able to watch you exercise and give you advice on improving your technique. Or you can read fitness magazines or find online videos that show correct techniques.
The 30–Minute Fitness Blitz
Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio and resistance training.
If you're new to exercise, a man over age 45 or a woman over age 55, or have a health problem, check with your doctor before starting a fitness program.
Beginner Squats: For Thighs
If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your lower back, feet hip–width apart and out in front. Keeping your body upright, slowly lower your body by bending at the hips and knees, dropping glutes toward the floor; slowly move back to the starting position. Do 10 times.
Squats: For Thighs
Once you're ready, try squats without an exercise ball. For good form: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. In the "wrong" picture, notice how the knees are too far forward. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Do 10 times.
Forward Lunge: For Thighs
Standing with feet hip–width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Do 10 times on each side.
Deadlift: For Hamstrings
To do a deadlift holding a bar or free weights, stand up straight with feet hip–width apart. Bend at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep your legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Do 10 times.
Bridge: For Glutes
The bridge works the glutes (butt), hamstrings, and core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. For an extra challenge: Target your triceps by holding light weights, lifting your arms toward the ceiling as you raise your hips. Bend your elbows to lower the weights towards the floor. Do 10 times.
Push-Ups: For Chest and Core
Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Place knees on the floor instead of toes. To boost the workout, add an exercise ball under the hips, knees, or feet. Do 10 times.
Chest Press: For the Chest
For a less demanding exercise than push-ups to help build and tone your chest muscles, you can try the chest press with weights. Lie face-up on a bench, with knees bent and feet on the floor, spine relaxed. Press a bar or dumbbells from your chest toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball. Do 10 times.
Bent-Over Row: For Back and Biceps
The bent-over row works all the major muscles of the upper back as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal, see right. Then slowly lower weight to the starting position. Do 10 times.
Shoulder Press: For Shoulders
A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Do 10 times.
Cable Pull Down: For Upper Back
For the last upper body exercise, do the cable pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended. Slowly pull the bar down past the face and toward the chest. Only go as far as you can without leaning back, and control the weight on the way back up. Do 10 times.
Bicycle Crunch: For Core & Abdominals
Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Do 10 times.
Side Plank: For Core or Abdominals
For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side. If this exercise hurts your shoulder or neck, lift only your legs, keeping the hips stacked. Your head will rest on your bent arm.
Go For 20 Minutes
Before moving on to the cardio portion of the workout, be sure you've completed 20 minutes of resistance training. If you have, now's a good time for a water break to keep your body well-hydrated. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.
Cardiovascular Training
Vary the intensity during your cardio workout. Use intervals, taking about a minute to get from moderate speed to intense. Whether you're on the stair-stepper, the elliptical trainer, or the treadmill, do:
- 30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.
- Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.
Keep moving back and forth between speed and resistance until you've completed 10 minutes.
How Often?
Do this 30-minute workout routine every other day, or do it two days in a row if that's better for your schedule. These are not hard-core exercises where you need more rest to recover.
Best Workouts for Toning Your Body
Tone Up Your Arms With Tennis
Michelle Obama's sculpted arms may be due to her tennis game. It makes sense: Slamming or lobbing a ball over a net works your arms. Your forehand swing is also good for your chest, and your backhand for your shoulders. Tennis has another advantage: While not primarily aerobic, it can still help burn calories along with fat. Less fat gets your muscles noticed, no matter what activity you do.
Swim for a Strong Upper Body
Swimming laps is good for everything above your waist. Pulling against the water provides resistance for your arms. Doing freestyle, backstroke, or butterfly uses the deltoids in your shoulders and pectoral muscles in your chest. Swimming is less helpful for the legs simply because people tend not to kick very hard. So if you want to work your legs harder, use a kickboard.
Mix It Up on the Elliptical Trainer
By fusing the motions of stair climbing and cross-country skiing, the elliptical trainer gives your thigh and gluteus (butt) muscles a rock-solid workout. Hold on to the push-pull resistance handles and you'll also strengthen your upper body, including your back and arms. The gliding motion is much easier on your joints than running even while it burns fat. Best of all, you can do it inside, rain or shine.
Pedal for Fit Legs
Biking is great for your leg muscles: quadriceps, hamstrings, and calves. You can make the workout more intense by using toe clips, which let you pull the pedal up, as well as push it down, which gives you some extra resistance. If you're a beginner, skip the toe clip on a moving bike, as it can make it tricky to get your foot out of the pedal. Or challenge yourself on a stationary bike by adjusting the resistance.
Run for Your Whole Body
Like biking, running and jogging are good for your calves and thighs. Because they're weight-bearing exercises, they strengthen bones to help protect against osteoporosis. They are high-impact activities, so they may be jarring on your joints. So start off slow, especially if you're overweight. It's fine to switch between walking and jogging, too. That's easier on your joints, and varying your pace (interval training) is a good challenge.
Walk for Your Joints
Walking is the kinder, gentler cousin of running and jogging. It gives you many of the same benefits, including building strength in the leg muscles and stronger bones. At the same time, it puts less stress on your joints. Whether your goal is to run a mile or a marathon, walking is a good start.
Pilates and Yoga for Core Strength
These popular total-body workouts help you strengthen your "core," the area through your back and abdomen. These muscles are needed for many activities. Some yoga poses can also benefit your leg muscles and upper body.
Dance for Core, Hips, and Legs
Most types of dancing strengthen your core and hips. From ballet to belly dancing, waltz to disco, any type of dance you enjoy is a good choice.
Team Sports for Legs
Soccer keeps you moving and is great for your glutes and legs. Sprinting and kicking make them even stronger. Basketball also builds your strength and speed, plus your shoulders benefit when you shoot hoops. Or run the bases on the baseball diamond to work your glutes and legs.
Bowling for Arms
Bowling can make you stronger. Many bowlers see their forearm muscles develop; bowling balls weigh up to 16 pounds. It can also work your shoulder and leg muscles. You should also do a total-body workout so you exercise the side of your body you don't bowl with.
Golf for Longevity?
Playing on the links is walking with benefits, if you ditch the electric cart. Depending on the course, you could be climbing up and down hills while racking up miles. You may even live longer. In one study, golfers' average life expectancy was 5 years longer than other people's.
Slideshow: 15 Pilates Moves That Get Results
Pilates for Beginners
What sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight. Alycea Ungaro, author of 15 Minute Everyday Pilates, shares her routine for beginners. Some moves are shown using Pilates studio equipment, but you can do most moves at home. Check with a doctor first if you're a man over age 45 or a woman over age 55, or if you have a medical condition.
Flat Abs: Pilates Hundred
This classic move helps flatten the tummy by using your abs. Hold on behind the knees, scoop the belly in, and curl down to the floor to get into position. Now curl the head and shoulders up slightly, lower back still pressed to the floor. Pump the arms up and down in small motions at your sides. Breathe in for five and out for five until you hit 50 pumps. Sit up and repeat for a total of 100 pumps.
Flat Abs: Hundred on the Reformer
In a studio, you can try the Pilates hundred on a reformer, a spring-based resistance machine. Lie on your back with your legs in table-top position or extended at a 45-degree angle. Pull the straps down next to your abdomen. Curl the head and shoulders up and pulse your arms up and down. Breathe in for five and out for five until you reach 100 pulses. If any move doesn't feel right, check with a fitness professional.
Flat Abs: Roll-Up
Begin this starter sit-up with your legs straight in front of you. Extend your arms over your legs and lower your head between your arms. Curl backward, bending your knees, and stop halfway down. Raise your arms straight up and pull your abs in tightly. Exhale and lower your arms as you curl back up. Do 6-8 reps at a moderate pace. As you become more advanced, try lowering all the way to the floor.
Flat Abs: Neck Peel
If sit-ups give you a sore neck, try this alternative. Lie flat with the end of a resistance band or towel tucked under the center of your back. Bend your knees and grab the other end of the band above your head. Inhale and use your ab muscles to slowly peel your body up, letting your head rest against the band. Exhale and return to the starting position. Do five reps, making sure your abs do all the work.
Obliques: Twist and Reach
Keep that resistance band handy for this waist-toning move. Sit with your legs a little more than hip-distance apart. Hold the band between your hands and raise your arms overhead. Exhale as you turn to one side, using the muscles in your waist. Inhale as you reach the arms out and back, keeping the hips in place. Exhale and return to starting position. Alternate for a total of four sets on each side.
Lower Back: Shoulder Bridge, Part 1
As you strengthen your abs, it's vital to tone the back of the body as well. Lie on your back with your knees bent and your feet hip-width apart. Keep your arms at your sides and raise your hips without arching your back. Tighten the muscles of your buttocks and hamstrings, and hold for five breaths. Lower down one vertebra at a time to the floor if you're stopping here, or go on to the advanced posture.
Lower Back: Shoulder Bridge, Part 2
Keeping your hips raised, flex one leg straight up and point the foot. Kick the leg down and out, flexing the foot. Repeat, exhaling as you flex the leg up and inhaling as you kick it down. Keep your torso strong and your other foot firmly on the mat. Do five reps with each leg.
Upper Back: Pulling Straps
Toning the upper back is the fast track to better posture. This move uses the reformer with an accessory called a long box. Lie on your stomach with your chest just past the edge of the long box. Grab the straps in front of you with straight arms. Lift the head and chest as you pull the straps down toward your hips. The long box will slide forward, with you on top. Release the arms back to the starting position. Do five reps.
Upper Back: Letter 'T'
Want to target the upper back without a reformer? Lie face down on a mat with your feet together. Raise your head and chest slightly, and extend your arms perpendicular to your body, palms down. Exhale and sweep the arms back as you lift your chin and chest higher. Keep your waist on the mat and use your upper back muscles to bring your arms closer to your body. Return to starting position. Do five reps.
Upper Body: Tendon Stretch
This powerful upper-body toner can be done on a mat, reformer, or Wunda chair. If using a mat, sit with your legs straight in front of you, feet together and flexed. Press your hands flat on the mat, look down, and use your upper body strength to lift your backside and upper legs. Swing yourself forward and backward before lowering slowly to the mat. Do five reps.
Upper Body: Sparklers
A pair of small hand-weights adds punch to a Pilates workout at home. For this move, imagine you are twirling the weights like sparklers on the Fourth of July. Stand with the weights held at your thighs. Turn them slightly in to face each other and make eight small circles. Each circle should be a little higher until the hands are overhead. Make eight circles in the opposite direction as you lower the arms. Repeat 2-3 times.
Lower Body: Kneeling Knee Stretches
This reformer exercise is an efficient way to work the lower body. Kneel on the reformer and round the back, keeping the arms straight. Use the butt muscles and thighs to push and pull your lower body back and forth. The platform will slide a few inches with each movement. Do five reps. As you get more advanced, do another five reps with the back arched.
Lower Body: Kneeling Side Kicks
Here's a way to tone the thighs and butt without a reformer. Begin by kneeling. Lean to the left, placing your left hand on the mat under the shoulder and your right hand behind the head with the elbow pointing up. Raise your right leg until it is parallel to the floor. Holding the torso steady, kick the leg to the front and then to the back, knee straight. Do five reps on each side.
Lower Body: Leg Swings
This move sculpts the legs while getting your heart rate up. Stand with your arms crossed in front of you at shoulder height. Keeping your abs tight, exhale and lift your right knee up toward the right elbow. Lower the leg quickly and repeat on the other side. Keep switching sides for a total of 10 swings with each leg.
Stamina: Wall Chair
Besides toning the muscles, Pilates is known for boosting endurance. A wall and small hand-weights are the only necessities for this highly effective exercise. Stand with your back against the wall and feet hip-width apart. Walk the feet out a little, bend the knees, and slide down as if sitting in a chair. Progress in intensity each day until you can get your upper legs parallel to the floor. Raise the arms to shoulder height and hold for 30 seconds. Do two reps.
Cardio: Standing Jumps
While the focus of Pilates is strength training, you'll get some cardio in with moves like this. Stand with your belly pulled in and your arms overhead. Inhale and lower your head, bending the knees and swinging the arms back. Exhale and jump up with straight legs, reaching the arms overhead. Land with the knees slightly bent and return quickly to starting position. Do 8-10 reps at a rapid pace. You should be out of breath when you finish.
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