Guidelines for fitness
Frequency - 3 to 5 times per week
Intensity - vigorous, 55% - 90% maximum heart rate (MHR is 220 minus age)
Time - 20 to 60 minutes per session
Type - Any rhythmic training, continuous movement utilising large muscle groups
Guidelines for health
Frequency - 5 to 7 times per week
Intensity - Moderate 55% – 70% MHR
Time - 30 mins so perhaps 2 sessions of 15 or 3 of 10 switching equipment
Type - Anything similar to brisk walking
The structure of a very simple beginners cardiovascular session is simple and is as follows;
Warm up > 70% MHR reached > 20 - 30mins > cool down >resting HR reached > Post workout stretches
Example training program
Monday Wednesday Friday
WU/S WU/S WU/S
CV/RT 30/30 min CV/RT 30/30 min CV/RT 30/30 min
CD/S CD/S CD/S
Key; WU/S – Warm up & stretch, CV – Cardiovascular, CD/S – Cool down &stretch, R/T Resistance training.
This is probably the easiest cardio program I've ever written and only a very basic starting point with a light resistance portion included, it's a perfect format for a beginner. It's just an example however it can be adjusted easily. Another element to training can be increasing strength, power, size and muscular endurance, fat loss and depending on your needs you should tailor your program to those specific goals.
Stick to a structured diet.
Drink at least 4 litres of water every day.
Try to eliminate consuming carbohydrates after 8pm, snack on protein rich foods they will fill you up, and repair your body without the negative impact of being stored as adipose tissue (fancy word for fat).
Eat and drink constructively post training to recover properly
Get adequate sleep every night don't stop up drinking or playing xbox you need sleep.
Reduce alcohol/ nicotine intake both have negative implications for the body. Alcohol can impair protein synthesis as well as your immune function, testosterone levels, and intracellular metabolism.
Don’t get stressed – Stress releases cortisol which goes straight to your muscles and breaks them down!
This will work for you if you stick to it however you must keep in mind that not every individual’s body is the same and other factors such as life style and optional supplements will change the way you grow. There is a lot of information there I’ll admit and you still have to structure a nutritional and training routine but sticking to the above general advice will produce results. Remember in the introduction I expressed a need to be motivated to learn well that is the next phase. You need to supplement the above information with your own research in order to advance from the basics and continue to reap the rewards of your continued dedication to fitness. I would encourage you to read up from some good sources (not some magazine trying to flog you supplements) like independent nutritionists articles, physiology journals and reputable websites with qualified individuals writing for them etc.