9 Little Steps to an Awesome 5K Run

Your Whys are the specific emotional ties that help you get out of bed in the morning to workout and control yourself at meal time. Your reasons should be very personal, but they could include things like feeling confident when you enter a meeting, looking sexy for your spouse on an upcoming vacation, or even living to see your kids grow up and get married. Once you’re committed to a plan, you should set goals that will keep you motivated and excited about completing your 5K. This could be as simple as completing your first 5K, a specific time you want to complete the event in, running the entire course without walking or stopping, or it could be a combination of losing weight and toning your body over the course of your training program with the 5K race simply representing the final event. This will be a visible reminder of what you have accomplished so far. Make it known to your family and friends that you are training for a 5K. Share your experiences, post about your runs on Facebook, or blog about it. If you have a GPS device, track your run/walks and upload them so you can monitor your time, distance, average speed, and calories burned as specific measures of your progress. There are many ways that you can grow as an athlete. When it comes to running a 5K, it could be setting a time for yourself and beating it on race day, or you can compete in a race with hilly terrain. For your non-running workouts, you can add weights, bands or a medicine ball to each exercise to add an element of difficulty. Push yourself to do your best. Pick a short phrase that you say over and over in your head to keep you motivated. You can even yell it out if you have to, as long as it keeps you fired up and moving forward! Finding a mantra is as easy as finding a quote in a magazine, listening to your iPod and hearing something that resonates with you, or getting words of inspiration from your spouse. Instead of focusing on how you won’t be able to complete your workout, refocus your energy on how you can make it happen. Maybe you can’t do the entire workout because you’ve had a really long day at work or a meeting came up. Instead of spending 30 minutes on the workout, just do 15 minutes worth. If you can’t be outside, use your stairs or run in place if that’s what it takes. Just get something in on the workout days so that you keep moving forward. Just follow these nine little steps to get ready for your first (or best) 5K run.

Beginner Exercise Program | Weight Management Solutions

Fitness Exercise Programs For Beginners

There is no complete fitness program for beginners, because everyone’s different. However, there are some pointers you can take to heart when it comes to starting your exercise program that should help you get in shape relatively quickly.

If you’ve decided to start with a fitness exercise program, good for you. Now’s the time to get in shape, and it’s never too late to begin. There are a few steps you should take when it comes to starting an exercise program. Let’s take a look at them.

Step number one: see your doctor

This is very important, because if you’ve been sedentary for a while, you’re not going to want to do anything that’s going to hurt you. Get a thorough physical and find out if there are any contraindications to strenuous exercise before you begin.

Step number two: start slowly

The most important reason, first and foremost, to get involved in an exercise program is for overall health. If you’ve been sedentary for a while, you’re not going to want to spend two hours exercising on your first day. You’ll just make yourself sore, and you might even hurt yourself to the point where you will have to lay off exercise for a while, which puts you right back at square one. For that reason, any beginner fitness program has to be relatively light. Don’t worry, though. As you continue, your body will adjust quickly and you can pick up the pace.

Step three: Include the right things in your beginner fitness program

When you first start out, you might just want to begin with some simple walking. Even five to 10 minutes on your first day is going to give you a good start.

As you progress in your exercise program, you’re going to want to add strength training exercises, and some stretching, warm up and cool down, too, so you don’t hurt yourself. Easy does it, though. Set simple goals first, such as that you’re going to walk 10 minutes a day, every day. You can build from there. Your goal is to eventually be doing at least 20 minutes of some kind of exercise every day, preferably an hour’s worth eventually.

Step four: Make sure you sweat every time

As you progress in your exercise program, make sure you don’t let up on the intensity. Your goal should be to break a good sweat and keep it going for 20 to 30 minutes every day. You should also be able to talk to people when you’re working out, but not comfortably. In other words, you should be slightly out of breath when you’re working out.

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