Q: For me, eating healthy isn’t the hard part; exercising is! I just don’t know how often to do it, how long I should do it, or what I should even do! I have a spin bike that I ride, but some people say I should lift weights and not just do cardio. I want to do yoga, but some people say that yoga doesn’t burn any calories. I decided to look into doing kettlebell workouts, but I have no idea where to start with that either. The world of exercise seems so complex and overwhelming and I don’t know where to start. Any advice you could offer would be amazing.
A: I know exactly how you feel. When I first began to exercise during my weight loss journey, I felt completely lost. I knew that I should do cardio, but I didn’t know much at all about weight training, including which exercises to do and what benefits come from it. I learned how to work out by doing extensive research online and also by asking personal trainers at my gym for tips and suggestions. Starting to exercise can definitely be overwhelming, but once you figure it out, you’ll be unstoppable!
One of the most important parts about beginning to exercise is knowing your goals. Do you want to lose weight? Would you like to build muscle or tone? Are you simply looking to stay in shape to enjoy daily life to the fullest? These are important things to think about because they will determine which exercises you do and at what level and frequency.
Truthfully, doing some physical activity is better than none at all. The Centers for Disease Control and Prevention recommend adults ages 18-64 to perform 150 minutes (2 and a half hours) of moderate-intensity aerobic activity each week in order to experience various health benefits (click here to watch my video about the health benefits of regular exercise). Aerobic activity is cardio, so this can include fast-paced walking, using your spin bike, or even housework, such as mowing the lawn. The CDC also recommends that individuals in this age group perform full-body muscle strengthening activities twice a week. Since I do not know your demographics, exercise history, or goals, I cannot give you a full exercise program; however, I will suggest some basic exercises that will work for most people. Consider going for brisk, fast-paced walks. Set a goal for yourself, whether it be distance (ex. walk one mile) or duration (ex. walk for 30 minutes). Try these on your spin bike as well. You should gradually increase these goals as you become accustomed to them. For weight training, I don’t want to recommend anything that may injure you, but working various parts of your body will help strengthen your muscles and keep them flexible. Body weight exercises are a great place to start. Push-ups (on the floor or against a wall) and sit-ups can work your arms, chest, and core. Squats and lunges can help strengthen your legs and glutes. Overall, I highly recommend booking a session with a personal trainer. A personal trainer can work with you one-on-one to design an exercise program that fits your exact desires and requirements. If you have had injuries in the past, consult a doctor before beginning any exercise program.
Yoga will burn calories, although not nearly as many as a higher intensity cardio session, such as using an elliptical machine or taking an aerobics class like Zumba. Yoga is extremely beneficial for flexibility and improving range of motion, which contributes to overall physical fitness. Absolutely consider giving this a try!
In regards to kettlebell workouts, I wouldn’t jump into these without supervision. Some of the motions can cause injury if not performed properly. I strongly recommend booking a session with a personal trainer who is kettlebell certified.
Also, don’t forget to stretch after any workout! I will be posting more workouts on BriHealthy.com that you can try as well. Good luck, and just remember, you can do this! You’re doing an amazing thing for yourself and for your health!
Here’s a resource from the CDC about starting to exercise.