A regular exercise plan is one of the fundamental ways to stay healthy. Physical activity benefits the body in several ways and is a habit everyone should develop.
However, it is not as easy to make a habit of regular exercise. Regardless, you can begin an exercise plan at any stage, whether as a young or older adult. What is essential is to have a healthy diet and exercise plan that fits your level.
Thus, whether you are in the beginner, moderate or advanced fitness level, you can find an exercise plan that suits your stage.
Exercise plan for beginners
When you begin exercising, getting excited and aiming for heavy-intensity exercise plans is easy. However, if you are a beginner, you need to start your fitness lifestyle with slower and lighter routines. Doing this will help you not to burn out and lose the motivation to exercise. In this way, you can maintain consistency.
Your exercise plan as a beginner can cover three days a week, on alternate days, with at least 15-20 minutes of physical activity. The aim is to develop an exercise habit that will stick.
Some exercise plans for beginners include an easy walk, seated bicep curls, jumping rope, squats, pushups, lifting a dumbbell, stair climbing, etc.
Exercise plan for intermediate level
If you are at the intermediate level, you have exercised for a while and can now progress to more intense fitness plans. The exercise plan for this level will be more vigorous and involved than the beginner level. You can increase your exercise days to five days a week, and the time is as high as 30 minutes daily.
A moderate exercise plan will involve brisk walking, using a treadmill, jogging, dancing, swimming, cycling and water aerobics.
Exercise plan for advanced level
You have maintained a consistent exercise plan at the advanced level over several months and even years. Now, you can comfortably exercise for as long as an hour daily. An exercise plan for the advanced level will incorporate several fitness regimes for increased strength, speed and intensity.
Some exercise plans for this level include power push-ups, planks, pull-ups, high kneeling bicep curls, lifting heavy weights, etc. Contact games like football and basketball are activities anyone in the advanced exercise plan can engage in effortlessly.
The thing that differentiates any exercise plan from another level is the degree of intensity. Thus, whether you are at the beginner or advanced level, you will perform the same type of exercise, but while a beginner will engage in a push-up for 10-15 minutes, someone at the intermediate level will do a push-up for 30 minutes.
In addition, as you exercise, you should balance it with a healthy diet. The appropriate healthy diet and exercise plan keeps your body fit and energetic.
Remember that consistency is key, so whether you are about to start any exercise plan, take it one day at a time. Take breaks when necessary, and don’t push your body too hard.
As you engage in physical activities more, your body will thank you.