6 Week Program: Beginner
Introduction – The Program
This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that can be completed at home or wherever you feel most comfortable. It is designed to use your own body weight so very limited equipment is required.
The Beginner Program is designed for those who have a basic level of fitness (that is, they are able to walk comfortably for 30 minutes) or those who have completed the prebeginner program. If you are unsure of your fitness level we strongly recommend that you consult your doctor. To start, complete one session of the Pre-Beginner Program and if you find it too easy you may wish to move on to the Beginner Program.
IMPORTANT: Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice. Diabetes WA assumes no responsibility for injuries suffered while practicing any exercise program. If you have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease etc., please seek your physician’s advice before starting any new exercise program
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Benefits of Physical Exercise
This exercise program is tailored to improve both cardiovascular and musculoskeletal endurance and fitness. Exercise programs should contain both light resistance exercises and exercises that will increase heart rate at a safe level according to your fitness. Increasing your muscle mass helps with the breakdown of fats and the regulation of glucose levels in the blood stream. It also boosts metabolism so even after you finish exercising your body will continue to burn fat
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By completing 30 minutes of moderate exercise per day you can
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• Reduce your risk of heart attack and heart disease.
• Reduce your risk of stroke.
• Achieve and manage a healthy body weight.
• Lower your blood cholesterol.
• Lower the risk of type 2 diabetes.
• Lower the risk of some cancers, including colon cancer.
• Reduce feelings of stress, anxiety and depression.
What to Expect
How you should feel? The exercises should feel challenging, but comfortable to complete. If you feel short of breath, stop exercising for a minute or two, regain your breath and then you should be able to continue. If you remain short of breath and/or are concerned, consult your doctor before continuing
. Your muscles may feel tired or even sore after carrying out the exercises in the program – this is normal! You are simply using muscles in a way you may not be used to. If you feel severe discomfort or you believe the pain is not muscular, consult your doctor immediately.
What results can you expect?
Commitment is Key! The results you can expect from this program will reflect your commitment to the program. Ensure you carry out the full program three times a week for the full six weeks. You should also eat a balanced diet while carrying out this program. This will ensure you have the energy levels and nutritional balance to gain the full benefits.
Before you Begin - Do’s and Don’ts
DO
Speak to your doctor before starting this exercise program to check it is right for you. Ensure you have appropriate enclosed footwear that provides you with comfort and support. Ensure you drink enough water before, during and after physical exercise. Tell a friend about your health and fitness goals. It is always easier to stay on track with a friend’s support. If you can’t complete the exercise program daily, try to go for a 30-minute walk on the days you don’t do the program.
DON’T
Do not start any exercise program without consulting your doctor first. If you feel severe pain or discomfort while completing this program, stop the program immediately and consult your doctor.
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