Beginner Program

A well-rounded beginning program includes cardio, strength training, and flexibility.  Below are some basic guidelines for getting started with a complete exercise program.  For beginner you should start slowly with a basic cardio program and a full body strength training routine.  A basic beginner program includes 3 days of cardio and 2 days of strength training.

Sample Program

Monday: Cardio 20-30 minutes.

You can choose from one of the following:

Beginner Stationary Bike

Beginner Walking

Beginner Elliptical

Wednesday: Recovery Day

Rest and/or gentle yoga and/or stretching

Beginner Stationary Bike

Friday: Total Body Strength Training

Beginner Total Body I

Beginner Total Body II

Beginner Total Body III

 

Sunday: Rest Day

Tuesday: Total Body Strength Training

Choose one of the following

Beginner Total Body I

Beginner Total Body II

Beginner Total Body III

 

Thursday: Cardio 20-30 minutes.

Choose one of the following:

Beginner Walking

Beginner Elliptical

 

Saturday: Cardio 20-30 minutes.

Beginner Stationary Bike

Beginner Walking

Beginner Elliptical

Use the Rate of Perceived Exertion (RPE) scale below to get started in determining how hard to exercise.

Perceived Exertion Scale

  • Level 1: I’m watching TV and relaxing on the couch
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating heavily.
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I can only maintain this pace and effort fro a few seconds.
  • Level 10: I feel like I am going to pass out at any moment.

Stationary Bike Workout:

If you’re just getting started with exercise, this stationary bike workout will help you ease your way into cardio exercise.  The bike is a great choice if you need less stress on the joints while conditioning your heart and lower body.  Upon completion of the stationary bike workout stretch your lower body. You may progress this workout until you reach 30 minutes.