Do you worry that exercise has to be intense and painful to achieve results? Have you tried and given up on exercise programs because you just ran out of steam? It doesn’t have to be that way.
First of all, understand why you’re exercising in the first place. It’s not so you can jump through hoops or wear yourself out. It’s so you can live a high quality life—whatever that means for you. Being fit means being able to go for a pleasant bike ride. It means being able to play with your kids and grandkids. It means taking an exhilarating hike on a summer day. It means walking to work or doing chores around the house without running out of steam. In other words, being fit enough to do the things you enjoy most.
If it’s been a while since you’ve tried to exercise, here’s a routine that will kick-start your effort. There are two levels of exertion in this plan. Level 1 is a gentle, easy pace. Level 2 is more exertion, but enough to hold a conversation.
Day 1: Walk or ride your bike for 20 to 30 minutes at an easy effort, which is Level 1.
Day 2: Walk or ride your bike for 20 to 30 minutes, beginning at Level 1. After the first 10 minutes, gently increase your pace to effort Level 2 for only 10 steps or 10 pedal revolutions before returning to Level 1. Do this 4 times, with at least 2 minutes between accelerations.
Day 3: Walk or ride your bike for 20 to 30 minutes at Level 1.
Day 4: This is an optional exercise day. Walk or ride your bike for 20 to 30 minutes at Level 1. After the first 10 minutes, gently increase your pace to Level 2 for only 10 steps or 10 pedal revolutions before returning to Level 1. Do this 4 times, with at least 2 minutes between accelerations.
The accelerations you see in the plan are Miracle Intervals for beginning exercisers. These small increases in speed may seem insignificant to you, but they are not. They pack a powerful punch and they are the beginning of the process to turn your body into a Fat-Burning Machine and decrease your insulin resistance.
So you see, getting started with an exercise plan is this easy.
