It’s a new year and time to get back in shape! If you’ve been on a long hiatus from exercise or are looking to tackle a multisport event like a triathlon or obstacle course race, it’s important to start off slowly and build up gradually to avoid injury. Here are some quick workouts and a training program to get you back on track:
- Start with a dynamic warm-up. This can include bodyweight exercises like lunges, squats, and leg swings to get your muscles ready for activity.
- Incorporate a mix of cardio and strength training. For cardio, try going for a jog, cycling, or swimming. For strength training, try bodyweight exercises like push-ups, squats, and lunges.
- Gradually increase the intensity and duration of your workouts as you get stronger. For example, you can start with 20-30 minute workouts and gradually work up to 60-90 minutes.
- Mix up your workouts to keep things interesting. Try different sports and activities like running, cycling, swimming, and strength training.
- Make sure to stretch and foam roll after your workouts to help your muscles recover.
Here is a sample training program to get you started:
Week 1:
- Monday: 20 minutes of cardio (jogging or cycling)
- Tuesday: Full body strength training (bodyweight exercises like push-ups, squats, lunges)
- Wednesday: Rest day
- Thursday: 20 minutes of cardio (swimming or cycling)
- Friday: Full body strength training
- Saturday: 30 minutes of cardio (jogging or cycling)
- Sunday: Rest day
Week 2:
- Monday: 25 minutes of cardio (jogging or cycling)
- Tuesday: Full body strength training
- Wednesday: Rest day
- Thursday: 25 minutes of cardio (swimming or cycling)
- Friday: Full body strength training
- Saturday: 30 minutes of cardio (jogging or cycling)
- Sunday: Rest day
Week 3:
- Monday: 30 minutes of cardio (jogging or cycling)
- Tuesday: Full body strength training
- Wednesday: Rest day
- Thursday: 30 minutes of cardio (swimming or cycling)
- Friday: Full body strength training
- Saturday: 40 minutes of cardio (jogging or cycling)
- Sunday: Rest day
Remember to listen to your body and only do what you are comfortable with. It’s important to gradually increase the intensity and duration of your workouts to avoid injury. Consult with a healthcare professional or certified personal trainer if you have any concerns about starting a new exercise program.
