Beginner's Guide to Fitness

Achieving physical fitness is within a beginner's reach.

Maintaining physical fitness may sound like a challenge, but there are many activities a beginner can pursue to keep healthy. Weekly aerobic and muscle-strengthening exercise routines are recommended to achieve health benefits associated with fitness.

Getting Started With Cardio

Aerobic activity, or "cardio," is intended to increase your heart rate. Adults need at least 150 minutes of moderate to vigorous cardio activity each week. Mowing the lawn, walking briskly and taking a bike ride all count as a cardio workout if your target heart rate is reached for 10 minutes or more.

Integrating Muscle Strengthening

Exercise designed to strengthen leg, abdomen, chest, hip, arm and shoulder muscles is also necessary on two or more days a week for peak physical fitness. Heavy gardening, hula-hooping and lifting weights will strengthen major muscle groups.

Considerations

Physical limitations and time constraints should be taken into consideration when choosing a beginner's workout routine. Find activities that can be easily integrated into your lifestyle to ensure they become a part of your regular routine.

References

• Centers for Disease Control and Prevention: Physical Activity for Everyone
• U.S. Department of Health & Human Services: Physical Activity Guidelines for Americans

Resources

• Ace Fitness: Exercise Library