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Individuals at Fitness Level 1 have not regularly participated in an exercise program
and should begin slowly. The following is only a guideline, you should consult a physician
prior to beginning any new exercise program!.
Most experts in the field recommend beginning with 3 times per week, 20-30 minutes per
session. If you cannot work for 20 minutes to begin with that's OK just keep at it until
you reach the 20 minute mark. (In order for your heart to benefit, you should try to
exercise aerobically for a minimum of 20 minutes.) The key is to begin slowly and
gradually work up to more exercise. People who jump right into exercising 5 or 6 times a
week will burnout and probably injure themselves in the process.
For weight loss, the longer you can exercise at your target zone, the better.
Research has shown that during the first 20 minutes of aerobic activity, you body burns
glycogen (carbohydrates) that you're body has stored. It's only after the 20 minute mark
that your body starts looking toward the fat cells for energy (when the body runs out of
glycogen, it starts breaking down the fat cells).
In addition to aerobic exercise, you should also do some form of strength training.
Strength training can be floor work (such as abdominals, push ups, tricep dips etc...) or
it can be work with hand weights, weight machines, rubber bands, tubing etc... At this
fitness level, you should try to train 2 times per week for 20 minutes each session.
The last thing you should do while exercising is some form of stretching. In addition
to relieving muscle aches/pains it will reduce your chance of injuring muscles. You should
stretch before you start exercising and after you are done. If you are exercising
aerobically 3 times per week, stretch 3 times per week (5 minutes before and 5 minutes
after should be adequate). You should try to stretch major muscle groups such as:
Quadriceps (front of the upper thigh), Hamstrings (back of the upper thigh), Calves
(Gastrocnemius(upper) and Soleus(lower)), Gluteus Maximus and Shoulders/Chest. When
stretching, try to hold the stretch for at least 20 seconds.
If you begin this program and stick with it, you'll notice that it isn't hard enough for you. Maybe your weight loss has leveled out or you don't feel challenged anymore. When this happens, you are ready for Fitness Level 2. Good luck and happy exercising!!
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