How to work up to a 30-minute workout
By: Chris Frankel, Head of Human Performance at TRX Training
Everyone knows a good fitness regimen is a good idea, but sometimes it is hard to know where to begin. Here are some simple steps to get you started on your 30-minute workout.
1. Take an honest inventory of your current fitness level. It is always recommended that you consult a healthcare professional before you start or significantly change your fitness program. To get a quick gauge on your current fitness; time how long it takes you to run or walk a mile and take your pulse before and after. The number of push-ups you can do and your body mass index are some simple places to start. A search of reputable sources like the American College of Sports Medicine can give you guidelines.
2. Know what you want to do. Do you want to lose weight, run a 5-K, get stronger for a better quality of life? Having clear goals will help you develop a balanced program and get you moving in the right direction.
3. Build a balanced approach to your workouts. In general, every workout should include: dynamic mobility, lower intensity warm-up, exercise that include strength and power, cardiovascular and/or muscular endurance and some static flexibility for cool down.
How to Calculate Calories for a 30 Minute Workout
It helps to know how many calories you can burn during a typical each workout. To calculate the values, use this formula; Activity value x your body weight in kg (1kg = 2.2lbs) x the duration of your workout.
Use the American Council on Exercise’s chart to calculate the calorie cost of various physical activities. Here are some common values to help you get started:
· Running (5 mph, 12 min/mile) 0.12
· Circuit Training 0.14
· Light weight training 0.10
· Stationary bike 0.05
· Yoga 0.05
Keep in mind that you will need to increase the intensity of your workout based on your age. If you already exercise regularly , you will burn fewer calories as your body has become more efficient. .
Increasing Exercise Time
For most people a 30-minute exercise session is a great start. When you accumulate 90 to 150 minutes of exercise per week, you will be in the recommended range of activity for improving health. That’s three to five 30-minute workouts per week.
The Importance of Warm-ups
Dynamic warm-ups or mobility exercises are a great way to start your workout. Mobility exercises are low to moderate resistance moves with a large range of motion that focus on coordination. Ankles, hips, upper-back and shoulders are key areas for mobility . Just five or 10 minutes spent getting your joints warmed up and lubricated can get the heart beating a bit higher, increase blood flow and engage those muscles engaged.
Once you are warmed-up , a walking or other cardiovascular exercises will feel more comfortable. An alternative to a traditional cardiovascular exercise is Sircuit Circuit type resistance training (performing a series of exercises with minimal or no rest in-between) offers both cardiovascular and strength benefits and can be performed virtually anywhere, especially if you have a TRX® Suspension TrainerTM.