It’s a New Year and perhaps you are saying good bye to huge holiday dinners and hello treadmill! Here are some easy tips for getting started from Alex Hutchinson, author of Which Comes First, Cardio or Weights?
Cheat Sheet: Getting Started
• It takes three months of hard training to see significantly bigger muscles, and six weeks to boost endurance, but health and performance gains on a cellular level start within a few days.
• Aiming for a minimum of 30 minutes of moderate exercise five times a week, in bouts as short as 10 minutes, will boost your health, but more is better.
• Your body can be “set” to build strength or aerobic fitness during any given workout, but not both at once, so start your workout with the exercises you’re focusing on that day.
• A few minutes of short, intense intervals can produce the same effect as a long, slow aerobic workout—but the intervals have to be hard.
• Be cautious doing prolonged hard exercise in temperatures above about 70°F (21°C). It takes about 10 to 14 days to acclimatize to hotter conditions.
• Athletic ability and desire to exercise are influenced by many different genes; recent studies suggest that more than 80 percent of the differences among us are environmental, not genetic.
• You can retain fitness for about two weeks without training before significant losses occur. A couple of short, hard workouts each week can preserve fitness