Tips in Starting an Exercise Program

  • Marie MurphyGet clearance from your Doctor if you’ve been sedentary for a long time or you have serious health issues.
  • Walk a minimum of 3 days a week for 30 minutes advancing to 5 days.
  • Incorporate resistance training 2 days a week working all major muscle groups.
  • Set a goal of 15 weeks training to maintain consistency and see improvements in your fitness.
  • Aim to achieve 15-20 MET hrs per week.
    Example:
     5-10 MET hrs/wk 1-4 months
    10-15 MET hrs/wk 5-8 months
    15-20 MET hrs/wk 9-12 months (click here to read  ‘Know your METs’).
  • Eat a healthy diet that is high in vegetables, fruit, whole grains, beans, low in fat and high in fibre.
  • Eat a minimum of animal and animal products (less than 10% of daily caloric intake).
  • Drink at least 1.5 litres of water a day (water is the most important nutrient).
  • Keep a record of your training to see improvements and help motivate you.

To get started on a personalised training program or join one of Marie’s classes click here for more information.

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