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Starting out: A sample program for beginner

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The objectives for getting into a fitness program vary from individual to individual. Some may just want to lose 2-3 inches off the waist, some may want to improve their health while others may want to increase muscle mass. Whatever it is, the beginner's program must generally be low in intensity, frequency and duration. The reasons for being so are:

• To minimise risk of injuries
• To prevent physical and mental burnout.
• To allow room for improvement
• To enable one to adjust to the new lifestyle

But before you start a program, it is a good idea you check with a doctor to obtain permission to exercise, especially if you're over 40, or if you have any health problems.

Once the doctor has given the green light you may start a general sample program for overall fitness like this:

• Start with 3 days per week, non-consecutive days (e.g. Mon, Wed and Fri)
• Do aerobic exercise like brisk walking, jogging or cycling for 20 minutes (including 5 mins warm-up and 5 mins cooldown) on these 3 days.
• Do stretching exercises for 5-10 mins after the aerobic exercise.
• Do strength training for major muscle groups (legs, chest, abs and back) on 2 of the 3 exercising days (e.g. Mon and Fri).

Helpful guidelines

1. The best time to exercise is the time most convenient for you.
2. Drink plenty of water before, during and after the exercise.
3. Eat low glycemic index (GI) carbohydrate food before exercise and high glycemic index carbohydrate food after exercise. These meals should also contain some protein. Examples of low GI foods are: apples, yogurt and oatmeal. Examples of high GI foods are glucose drink and fruit juices.
4. Eat at least 5 small frequent meals consisting a mixture of carbohydrates, protein and little fat throughout the day.
5. Have at least 7-8 hours of uninterrupted sleep everyday.
6. Progress slowly either by
   • prolonging the duration (e.g. exercise 5 more mins)
   • increasing the frequency (e.g. training 1 more day) or
   • increasing the intensity (e.g. walking faster or carrying heavier load)
7. Do not do a double progression. For example, do not prolong the duration and increase the frequency concurrently. Also, each increment must be as little/slow as possible.