Starting an exercise routine can be daunting, but it's important to remember that you don't have to start with intense workouts right away. Gradually build your way up to have a consistent routine that allows you to feel your best.
How long does it take to see results once you start exercising?
The amount of time it takes to see results from exercise can vary depending on the type and intensity of the exercise, as well as the individual's starting fitness level and diet. Some people may see changes in as little as a few days, while others may take several weeks or longer. For example, improvements in cardiovascular fitness and muscle endurance may be seen in a matter of weeks, while changes in muscle size and definition may take several months. Additionally, lifestyle factors such as diet, sleep, and stress can also affect the rate of progress.
What exercises will help you lose weight/gain weight?
Exercises that will help you lose weight include cardiovascular activities such as running, cycling, swimming, and stair climbing. These exercises burn a lot of calories and can help you lose fat. Resistance training such as weight lifting and bodyweight exercises like push-ups, pull-ups, and squats can also help you lose weight by building muscle, which in turn increases your metabolism.
To gain weight, a combination of resistance training and caloric surplus is the most effective. Resistance training exercises such as weightlifting, bodyweight exercises, and strength training will increase muscle mass and improve overall strength. It's important to eat more calories than your body burns. This way you create a calorie surplus and your body will use it to build muscle.
It's important to note that diet plays a major role in weight loss or gain and it's crucial to be in a calorie deficit or surplus respectively. Consult with a physician or a professional nutritionist to have a personalized plan that fits your needs.
Where do I begin with exercise?
Here are some steps to help you get started:
- Consult with your doctor: Before starting any new exercise routine, it's important to consult with your doctor to make sure you're healthy enough to exercise and to rule out any potential health risks.
- Set realistic goals: Decide what you want to achieve through exercise, such as losing weight, building muscle, or improving cardiovascular health. Set realistic and specific goals, such as "I want to lose 10 pounds in 3 months" or "I want to be able to run for 30 minutes by the end of the month."
- Create a plan: Decide on a schedule for your exercise routine, such as 3 times a week for 30 minutes, and choose the types of exercises you want to do. A good starting point is a combination of cardio and strength training exercises. This can be planned on your Circolo App.
- Start small: Begin with shorter and less intense workouts, and gradually increase the duration and intensity over time. For example, start with a low-intensity strength workout and then progress to a 30 min HIIT workout. Create this using our “Build your workout” feature on the Circolo Mirror.
- Keep track of your progress: Keep a log of your exercise routine, including the type, duration, and intensity of the workout, as well as how you felt during and after the workout. This will help you see your progress and make adjustments as needed.
- Be consistent: To see results, it's important to stick to your plan and be consistent with your exercise routine. Try to make it a habit and find an activity that you enjoy.
The best thing about exercise is that it is fully customizable for your body and needs. The Circolo Mirror is your go-to device for customizing your fitness. Work with any one of our fitness experts to have custom workouts delivered straight to your device. To learn more about our partners, visit our Circolo Partners page.
American College of Sports Medicine (ACSM) (2020). ACSM's Guidelines for Exercise Testing and Prescription. 11th Edition. Philadelphia, PA: Wolters Kluwer Health. https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription
Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009;360(9):859-873. doi:10.1056/NEJMoa0804748. https://pubmed.ncbi.nlm.nih.gov/19246357/