{"id":212,"date":"2012-10-24T08:30:19","date_gmt":"2012-10-24T12:30:19","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=212"},"modified":"2012-11-02T09:03:22","modified_gmt":"2012-11-02T13:03:22","slug":"getting-started-with-a-fitness-routine","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/getting-started-with-a-fitness-routine\/","title":{"rendered":"Workout Wednesday:  Getting Started with a Fitness Routine"},"content":{"rendered":"<p>One of the hardest parts about starting a new fitness routine, especially if you have not been active for a while, is getting started. The <a title=\"AHA Getting Started\" href=\"http:\/\/www.startwalkingnow.org\/whystart_fresh_start.jsp\" target=\"_blank\" class=\"broken_link\">American Heart Association<\/a> has outlined some important steps to keep in mind when starting a new exercise program:<\/p>\n<ul>\n<li>Safety is important! Consult with your healthcare provider before starting your exercise program.<\/li>\n<li>Aim for at least 30 minutes of moderate to vigorous physical activity 5 days a week. Don&#8217;t forget that those 30 minutes can be split up into smaller sessions to fit your busy schedule.<\/li>\n<li>Try to measure the intensity of your workout so you know if you are pushing yourself too hard or not hard enough.<\/li>\n<\/ul>\n<p>Walking is a great way to ease yourself into exercising again. \u00a0<a title=\"NHLBI 12 Week Walking Schedule\" href=\"http:\/\/www.nhlbi.nih.gov\/hbp\/prevent\/p_active\/walk.htm\" target=\"_blank\" class=\"broken_link\">The National Heart, Lung, and Blood Institute<\/a> has outlined a great 12-week walking schedule to help you get started.<\/p>\n<table border=\"1\" cellspacing=\"0\" cellpadding=\"3\">\n<tbody>\n<tr>\n<th width=\"20%\">Week<\/th>\n<th width=\"20%\">Warm-up<\/th>\n<th width=\"20%\">Brisk walking<\/th>\n<th width=\"20%\">Cool-down<\/th>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>5 minutes<\/td>\n<td>5 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>5 minutes<\/td>\n<td>7 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>5 minutes<\/td>\n<td>9 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>5 minutes<\/td>\n<td>11 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>5 minutes<\/td>\n<td>13 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>5 minutes<\/td>\n<td>15 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>7<\/td>\n<td>5 minutes<\/td>\n<td>18 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>5 minutes<\/td>\n<td>20 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>9<\/td>\n<td>5 minutes<\/td>\n<td>23 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>10<\/td>\n<td>5 minutes<\/td>\n<td>26 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>11<\/td>\n<td>5 minutes<\/td>\n<td>28 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<tr>\n<td>12<\/td>\n<td>5 minutes<\/td>\n<td>30 minutes<\/td>\n<td>5 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Interested in more information about starting a walking routine? \u00a0The American Heart Association&#8217;s <a title=\"AHA Walk More\" href=\"http:\/\/www.startwalkingnow.org\/res_walkmore.jsp\" target=\"_blank\" class=\"broken_link\">Walk More<\/a> section has a variety of resources from injury prevention to a winter walking guide.<\/p>\n<p>There are some great <a title=\"Butler Walking Routes\" href=\"http:\/\/www.butler.edu\/healthy-horizons\/other-resources\/walking-routes\/\" class=\"broken_link\">walking routes<\/a> right here on Butler&#8217;s campus to help you get started!<\/p>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>One of the hardest parts about starting a new fitness routine, especially if you have not been active for a while, is getting started. The American Heart Association has outlined some important steps to keep in mind when starting a &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/getting-started-with-a-fitness-routine\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1733,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15126],"tags":[],"class_list":["post-212","post","type-post","status-publish","format-standard","hentry","category-workout-wednesday"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-3q","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/1733"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=212"}],"version-history":[{"count":28,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/212\/revisions"}],"predecessor-version":[{"id":512,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/212\/revisions\/512"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=212"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}