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Now that spring has hit, everyone tries to scramble and get their body ready for summer.

The typical approach is all or nothing, which never lasts and usually leads to injury so you unfortunately do not achieve the results you desire.

There is a better way. These are my top 3 tips to get your exercise program off on the right foot:

  1. Start with strengthening exercises – Your goal, no matter what your chosen exercise, running, cycling or just walking, is to make your body stronger. Lack of strength in the major postural muscles, in particular the core stabilisers, the gluteals (buttock muscles), quadriceps and shoulder blade stabilisers, is a major limiting factor to better performance, and can lead to injury or exercise being harder work than it needs to be. This should be the focus of the first 6-7 weeks of your exercise program.
  2. Add cardio exercise gradually – Once you have developed basic strength, start your cardio gradually. Work at moderate intensity, and build up to a higher intensity as your body adapts. At the start, you may be able to only jog for 10 minutes. That’s okay, as you get used to the activity you will be able to do more with less effort. Be patient, it will happen.
  3. Remember to add rest – It is one of the most important parts of your program. Your muscles grow and adapt when you rest, not when you exercise. Lack of rest means you slow your progress down and are more likely to sustain an injury. But, active rest is okay. You can walk on your rest days, but do not exercise at a training level.

My best recommendation is strengthening 2-3 times a week, cardio training 2 times a week, resting on the remaining days for a great outcome.

How is your Spring fitness campaign going? Did you know that strengthening is the best start to any exercise program? Share with us below.

Image source Shutterstock.

  • I’m still recovering from what has now been diagnosed as a sinus infection that I’ve been fighting for 3 weeks. As a result, I haven’t felt like any exercise at all. Looking forward to full recovery and getting on the exercise bike and walking again.


    • Aw I can imagine that ! Just give yourself some time to fully recover, it’ll come !

    Reply

  • Great tips – even better if you do this every day no matter what the season.

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  • Some great tips here, now I need some mental strength to start exercising more. I do walk everywhere and love walking. I would rather walk, if possible, than catch a bus!

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  • I don’t even know where to begin my fitness. This stage I have no motivation. I need to start looking before the sun and water to feel fresh xx

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  • Thank you for your advice and suggestions.

    Reply

  • This all sounds great. I tend to walk only, but with the horrible Melbourne weather have replaced walking with an exercise bike, until it warms up and the magpies stop swooping.

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  • Timely tips. I need to get exercising again and do it smarter!

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  • Good advice! I always feel like I haven’t done enough stretching. I will start by strengthening my muscles and then move up to more intense exercise.

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  • I wish that I had seen this at the start of spring and not the end ;)

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  • My Spring fitness Campaign isn’t going very well, lol !

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  • All very good tips and now is the time to shape up!

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  • Great tips, I really need to strengthen my core.

    Reply

  • Start slowly and gradually lengthen your exercise time. You are less likely to injure yourself or suffer too much pain to discourage from continuing your routine.

    Reply

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