Outstanding Beginner's Plan

Here's a beauty of an exercise plan if I've ever seen one! It's for those of you who are real beginners to the whole exercise concept and wonder: Just HOW do I begin exercising? This plan is from Runner's World (see Web link below) and it's a very nonthreatening program to get yourself running.

First, you may wonder why I keep bringing up running? Good question! It's because in my own personal experience, running was the ONLY exercise that made a difference in my actual body shape. It not only helped me lose weight, but it reshaped and toned my body, as well as boosted my metabolism! That said, I'm sure running isn't the magical exercise. What's "magical" is finding an exercise for you that is INTENSE. At least more intense than what you're currently used to! You need to amp up your effort and work your body. That truly is the way to rev your metabolism, burn fat, and build muscle! Diet alone won't do it. A stroll through the park won't either! So find that "magical" sport - it could be swimming, power walking, an intense exercise/cardio video, rowing, bicycling.....you get the idea.

Here is the beginner program for jogging (and walking), called the 30/30 Plan, according to Runner's World:

1. You will exercise 30 minutes for the first 30 days. Walk out your door and walk 15 minutes one direction and then turn and walk 15 minutes back to where you started. (This is where I will modify their plan: exercise 30 minutes the way the program tells you - but ADD another 30 minutes of walking - or some other movement - to the program after you've finished their routine. Aim for a whole hour of exercise a day if you want to really rev metabolism and change body shape).

2. For the first 10 minutes of your workout: Absolutely no running! Only walking. For the last 5 minutes of your workout: Absolutely no running! Only walking.

3. During the middle 15 minutes of your workout: You're free to jog or run - just as long as you do it easily and don't push yourself. During these middle 15 minutes: Jog for 30 seconds, then walk until you feel recovered, jog 30 seconds again, walk until recovered, and so on. Jog, walk, jog, walk....

4. Once this has become comfortable, adapt a consistent 30/30 pattern: 30 seconds jogging, 30 seconds walking, 30 seconds jogging, 30 seconds walking, and so on.

5. If you follow this 30/30 pattern for 30 days, (and train continuously every day), you can complete this stage in a month. If you follow this routine, you will be able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage.

Listen to your body. Everyone is different in their ability to adapt to exercise. You might find this routine is too slow in progressing and want to amp it up more. Go ahead! Or it may suit you perfectly as is - stick to it! Either way, you're working your way toward health!

http://body.aol.com/fitness/running/beginner-workout