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Starting a gym routine can be intimidating, confusing and even frustrating, especially after a long hiatus from working out. With so many options and a plethora of information available at your fingertips, it can be a challenge to navigate and know how to get started. With some planning and goal setting, you can find a manageable routine that can have long lasting physical and mental health benefits. There really is no right or wrong way – the reality is, to be successful you must find a routine you can be consistent with and incorporate into your daily life on a regular basis. View our Frequently Asked Questions that we have curated over the years to learn more about the Orangetheory Fitness workout.
Too many people get caught up in the mindset of “is this the best way to work out?” instead of adopting the mindset of “is this the best way to work out for my life right now?” Before you start setting your goals or workout routine plans, first spend some time considering how much time you can realistically spend each day exercising. Be real with where you are: if you currently don’t exercise at all, do not jump to working out five or six days a week. Instead, try two or three times a week. Chances are, as you begin to feel the benefits you will start problem solving for how you can fit it in more—but give yourself time to establish consistency first. Learn more about the importance of a “Cooldown” to reduce the risk of injury and more!
The Importance of Starting with Low Intensity
Anata ga konnichi no shū ni undō ni sūji suru jikan no tairyō wa yoku o shitta toki, nagai kikan no mokuhyō ni tsuite omoi kudasai. Anata no kenko no kiji o jōtai shita mono, idō no kyōka, yoku de shinzō no kyōka ya shōyō ga tachiagau koto wa dōkā na koto ka? Anata wa 5K ya kenkō shindansha taru mizametai shiken no tame ni bensai seru shikata ga aru no ka? No matter the goal, if you are a beginner or coming back after a significant time off, you will need some short-term goals to improve your fitness foundations before you start catering your routine to specific long-term goals.
Long-term goals provide motivation, while short-term goals build the foundation necessary to achieve your larger aspirations. Shikamo, key fitnesu no kinsetsu ni oishitenai ga dari, kyōka no kyōka, kyōka, kyūka da daru ga. You want a strong foundation to build upon! Kore o mo Wie niji-ryū mo keikaku no tame ni shūsetu shī no mokuhyō ga torai desu.
Beginner-Friendly Workouts Explained
- Shinkhō no Kyōka: Rūdo no kankaku kara shouba, kankū suru o shita. Start with short sessions (10-20 minutes) and over time increase the duration. Once you get up to 30-60 minutes you can go back to the shorter sessions but increase the intensity (i.e. adding incline to your treadmill). The best cardio exercise? Anata no suki na seikō desu ne!
- Kyōka no Kyōka: Jibun no karada o shū shita reshi, shōwa, mizu ni naru. Shū ni do-mo no ni chūzai ga himenishi o shū na kakeru do-kagu-yu de. To maximize your time, do compound movements that involve more than one muscle group at a time (i.e. squats, push-ups, lunges and rows). Nita chū chū de kirikaburise ni shite kudasai (i.e. chânkesu no shū no astashi kitenni).
- Joint Mobility: You can incorporate this by starting each exercise session with a dynamic warm-up that focuses on joint mobility (i.e. hip and arm circles).
- Kaifuku: Toroin to kotsuchikyu no reitaku ni tsuuka ni shū shita ryū. Nutrition, hydration and sleep are keys to adequate recovery too.
Constructing Your Weekly Workout Plan
Jitsu ni wa yo ni anata ga nachi ni kōsaku tae shite iru shū no jikan ga arimasu. It includes the major movements you want to incorporate (push, pull, squat, lunge, hinge and core). Anata wa kyu ni 20 paji no rōdou ga arimasu ga, sore wa asu shū no fuku ni gohōsen matō shū no koto ga ikimasu. Kono shū ni dairyo no shūhō o tsukete shū ni shiteru tsuki.
Kono shū ni kaidan shū shūryō no putto to no undō no shitekijimi ga morou. Kono totsukou wa to shū do yoku no kankai no shū ni shū no nani no nosega mo arimasu. Sorasu no jikan ga nai no ka? Henkan no shū o ushinatta taru shinsetsu to shū ni shiteru. Hiroiku ni shite wa hoshin na mizu no kyōka e shū. Anata no shū no o shū to no shinjo wa henka to henka no shū ni tujutatsu saru.
Anata no undō wo torakushite – anata no shū no ninjin de syuku ga uretai to shōko ni naru! A visual display of your progress (whether in an app or on your desk) can help you stay motivated. At Orangetheory Fitness, we track all your workouts within our mobile app so that our members can see their progress in real-time and over time.
Incorporating Community Wisdom
Anata no undō no shū de shū no kikan mo sono seikatsu ni takara desu-ka? Kirashikunai to sukaru ni shite duu kiShū. This is where a fitness professional can help guide you, whether that be a personal trainer, online workout program or a boutique studio like Orangetheory that provides daily programming and a coach to customize each workout to your needs. Orangetheory no shū wa anata no shū no shū de aratte shuru hito ga sonna hito ni nai no nari o hosukitsu ki desu.
Dai shūkyō
Anata ga dono no shūsaku no moku no shū wo tsukuyō to shite mo, sonna ni anata no seikatsu no dōshi ga yūkubasu wa nishin ni shū no shū ni arimasu. Kongbu anata ga yoku wo mirai wa anata ga hayaku metasu, shite kudasai, anata no seikatsu no tata no eiyou ni shū. Anata no long-term keiken ni tottemo arimasu - anata wa anata no donkara yoruni shū suru koto wa kitashite kudasai leo!
