It’s safe to say that we all know that it’s important it is to be physically active. We’re taught that we need to be exercising regularly, but we’re often not given any direction on how to start. It can be super confusing and frustrating to try to find a fitness routine that feels right and you may be asking yourself: “Where do I begin??”. The reality is that there is no “one-size-fits-all” in terms of exercise and personal health! Everybody has different goals, strengths, and personal limits- what is best for one person could be awful for somebody else. Despite the individuality of personal health, some guidelines are important for everybody to remember when starting a fitness journey. So with that being said, let’s dive into what a balanced workout routine looks like!
Warming Up
Regardless of what exercise you’re doing, you should ALWAYS warm-up beforehand. Warming up is a key part of any fitness routine, but most people often skip over it. Warm-ups are quick (5-15 minutes) and low-intensity, whole-body workouts that get the muscles warm and the blood pumping. Warming up helps to:
Prevent injury
Improve performance
Mentally prepare you for your workout
Increase mind-body connection
Your warm-up should also look different based on what exercise you plan on doing after. If you plan on getting some cardio in, you could go for a light jog or brisk walk to get your heart rate up. If you plan on weightlifting, do some light range of motions (or warm-up sets) to get the muscles firing! Dynamic stretching (big movements where your muscles and joints go through a full range of motion) is also great. Some dynamic stretches you could do are:
Side shuffles
Grapevines
Backpedal jog
Lunge walk with a twist
Walking knee hugs
Butt kicks
Power skips
Frankenstein walk with high kicks (in the spirit of Halloween)
The Workout
After the warm-up, comes the main event: the workout! Although there are a lot of different things you could do for exercise, we’re going to dive into cardio and strength training. Cardio is a great way to strengthen your heart and boost your mood and there are plenty of different options (i.e. walking, dancing, biking, or playing intermittent sports). The “best” cardio is one that you have fun doing! It’s recommended that you do cardio 3-5 times a week depending on your personal goals, experience, and the intensity of the workout. A good cardio workout could last anywhere from 20-60 minutes, but a general rule is that the duration should go down as the intensity goes up. Make sure to consider the joint impact of the exercise if you’re doing high-impact exercises where you’re running or jumping around. The most important thing is that you’re not overdoing it and enjoy the workout!
Strength training is another great exercise that helps build strength and improve your overall well-being! It has a lot of benefits:
Improved body composition
Better flexibility
Stronger bones
Self-confidence boost
Strength training can be done with bodyweight, free weights, bands, or machines.
A good session can last anywhere from 20-60 minutes and you can work out at home or at a gym! It’s recommended that you train 2-3 times per week and try to target all the main muscle groups. Always remember to not work the same muscle groups back-to-back and to practice safe lifting techniques. Know your limits and never push too hard or risk inuring yourself.
Cooling Down
Like the warm-up, the cool down is just as important and gets ignored often. Every workout should end with a 5-15 minute cool down session! By cooling down, you help your body go from work to rest by lowering your body temperature and bringing blood back to the heart. Cool downs help to:
Regulate blood flow
Decrease heart rate
Improve relaxation
A cool down should be low intensity and relate to the main workout that you did (if you’re running, slow down to a jog then walk). Static stretching (slow stretching where you hold a stretch for 10-60 seconds) is a really great cool down that increases flexibility!
Know yourself!
Ultimately, the most important part of your goals and exercise routine is yourself! Do what you enjoy and what you can sustain over time. You should know what you’re capable of and recognize that everyone’s progression is different. Just because someone else is stronger or faster than you does not mean that you’re failing and need to match what they’re doing. You should never push yourself too hard or do anything that compromises your well-being. Progress in anything takes time, and you should always celebrate yourself and the personal journey that you’re on. Whenever you begin a new fitness regime, it is recommended you consult a doctor before starting and always listen to your body and mind and do what’s best for you. The best results are the ones that keep you feeling the best mentally and physically!
Resources
Binghamton University has some great resources to help you stay physically active whether you’re on campus or not! Campus Recreation offers a variety of free in-person and virtual “Find Your Fit” classes that can be found here. They’ve also created a list of resources unaffiliated with the University that can be accessed completely virtually! For additional information, you can check out the campus recreation website: https://www.binghamton.edu/campus-recreation/ or contact the Fitness and Wellness department by phone at (607) 777-5005 or by emailing exercise@binghamton.edu
References
About the Author: Julia McGovern
I joined REACH because I wanted to help my peers become the healthiest version of themselves. I love learning more about health issues and sharing that information with others! I’m a Junior majoring in Human Development and I hope to become a psychologist with a focus on disordered eating. In my free time, I love to play the piano, roller-skate, stargaze, and hiking!
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