1. health and fitness
2. exercise

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Fitness 101: How To Start An Effective Workout Routine
Rick Orbeta, NASM and ACSM certified personal trainer
+About me: ‐ Bachelor of Science, Exercise Sports Science
‐ 5‐time Ironman 5 ti
I
Triathlon Finisher
‐Boston Marathon Finisher
‐Tour of California Alps Finisher
‐ Ultra Trail Runner 1
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Overview
 How to start a new fitness program
How to start a new fitness program
 Elements of a well‐rounded fitness routine
 Strategies for staying motivated  Exercise Prescription:
 Real exercises you can start today without a gym or equipment
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Benefits of physical activity
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Reduces your risk of chronic disease
Improves balance and coordination
 Facilitates weight loss
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Improves sleep
& self‐esteem
 Start in 5 easy steps!
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Step 1: Assess your fitness level
Record your:
 Aerobic fitness
 Your pulse rate before and after you walk 1 mile  Time to walk 1 mile  Strength
 # push‐ups you can do w/o stopping
 Flexibility: Sit & Reach
Flexibility: Sit & Reach
 % Body Fat
 Waist : Hip ratio (abdominal obesity .90 males and .85 females)
 BMI: 30 or over is considered obese +
Step 2: Design your fitness program
 Define your goal and plan accordingly:
Define your goal and plan accordingly:
 Ex: Weight loss? Running a Marathon?
 Aim for 150 mins
moderate‐intensity aerobic exercise per wk, + 2 hrs strength training /wk  Go at your own pace
Go at your own pace
 Beginners: start cautiously and progress slowly  Injury? Consult a physician for help 4
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Step 2: Design your fitness program
 Make exercise time non‐negotiable
 Mix it up by cross‐training  keeps exercise boredom at bay
 reduces chances of injury
 Allow time for recovery to reduce soreness
 Write your plan like a contract
 keeps you accountable
 encourages you to stay on track and +
Step 3: Got Equipment?
Invest only in equipment that’s practical, enjoyable & easy to use
 Examples:  athletic shoes?
 Test it out first
 Road vs. Triathlon bike
 Consider buying used equipment (Craigslist is a great resource)
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Step 4: Get started!
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Include warm up & cool down
 Maintain a pace you can continue for 5‐10 mins
M i t i
ti
f 5 10 i w/o /
fatiguing
 As stamina improves, build towards 30‐60 mins exercise on most days  Can break up into shorter, more‐frequent sessions
 Listen to your body
 STOP w/ pain, shortness of breath, dizziness, nausea
 give yourself permission to take a day off
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Step 5: Monitor your progress
 Retake your fitness assessment at:
Retake your fitness assessment at:
 6 wks after initiation
 Every 3‐6 months
 Weigh yourself weekly (same scale, same time)
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Elements of a well‐rounded routine
 Aerobic fitness
Aerobic fitness
 Strength
 Core
 Balance
 Flexibility and Stretching
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Elements of a well‐rounded routine
 Aerobic fitness
Aerobic fitness
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Elements of a well‐rounded routine
 Strength Training
 2 x wk increases bone strength and muscular fitness
 maintain muscle mass during a weight‐loss
 Core strength:
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abdomen, lower back and pelvis • Back pain = weak core
Elements of a well‐rounded routine
 Balance deteriorates w/ age, can lead to falls/fractures
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 Flexibility
 Stretching improves range of motion & posture
 Stretching not most effective warm up
 Example: walk briskly before a run
Example: walk briskly before a run
• Stretch post‐exercise when muscles are warm & receptive
 Yoga
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Staying motivated
+ Set SMART Goals
 Specific: Determine what you want to accomplish
 Who, what, where, when, which, why
 Purpose or benefits of accomplishing your goal
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fit f
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 Measurable: Establish concrete criteria for progress
 Attainable:
can your goal be tracked and accounted for
 Realistic: set yourself up for success
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 Timely: what is the time frame to complete the goal
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Staying motivated
 Keep it fun by trying a variety of activities
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 Join forces with friends or colleagues
 Take a group exercise class
 Find incentives
 Pay for a personal trainer
 Stickk.com
 Commit to a goal or else your monetary pledge is donated to a charity of your choice
 Reward yourself‐ savor the positive feelings and energy after exercise
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Exercise Prescription
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20 squats, 2 sets
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Exercise Prescription
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15 side lunges/side, 2 sets
Exercise Prescription
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20 forward lunges out/back, 2 sets
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Exercise Prescription
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Single Leg Hip Bridging, g
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g g,
20/leg, 2 sets 
Dual Leg Hip Bridging, 20 reps, 2 sets
Exercise Prescription
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20 medicine ball woodchops
(low to high)/side, 2 sets
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Exercise Prescription
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20 Cable woodchop
(high to low)/side, 2 sets
Exercise Prescription
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15 Push Ups, 2 sets
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Exercise Prescription
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Kettlebell
Rows, 15reps/side, 2 sets
Exercise Prescription
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15 Body Rows, 2 sets
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Exercise Prescription
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15 Bench Tricep Dips, 2 sets
Exercise Prescription
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20 Kettlebell
Swings, 2 sets
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TRX
suspension
system
Contact/Questions
[email protected]
roinsf@yahoo com
Mobile: 415‐939‐6564
Friend me on Facebook: Rick Orbeta
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