HOW TO GET STARTED: EASY WORKOUTS THAT WILL BRING YOUR HEART RATE UP

For the second entry of my Blog, I wanted to write about something that has been requested a lot.

"Nens, how do I start?"

"Nena, give me a short workout please"

Some people are afraid to workout because the main problem they have is they don't know what to do, so in this Article, I will give you some workouts to get you started, and even tips and steps on how to do them.

Disclaimer: I am not a coach, nor do I have a degree in this, but this is all based on my personal experience.

So let's start with your maximum heart rate, to calculate your maximum heart rate, you should use this equation "220- (your age)", so for example, a 20 year old's maximum heart rate is 200bpm, and for moderate intensity workouts, we should aim for a heart rate that is 50-70% of your max heart rate, so for a 20 year old, that is 100-140bpm, and for vigorous workouts, we should aim for 70-85% of you max bpm, which is 140-170bpm, but for now let's stick to moderate intensity.

So why did I talk about heart rates? Well it is necessary when working out, heart rate training also helps lose or maintain body weight, but I know that not all of us have devices that can track our heart rate but we can always count manually.

Now, let's start with the workouts, I will be giving you a 1 week program that you can start with, it will be a 4-day program so we will have 3 rest days, and don't worry I will be doing this with you and post my updates after every workout so we can all track our progress.

MONDAY - DAY 1

(Approximately 30 minutes)

TUESDAY - DAY 2

WEDNESDAY - DAY 3

(Approximately 27 minutes)

THURSDAY - DAY 4

FRIDAY - DAY 5

(Approximately 33 mins and 15 sec)

SATURDAY - DAY 6

(Approximately 25 minutes)

SUNDAY - DAY 7

YAAAAAAAAAY! 1 WEEK DOWN!

So this workout was basically an introduction to HIIT (High Intensity Interval Training) and Cardio workouts, so I do workouts like these most of the time because it keeps my heart rate up and my sweat dripping. We have workouts ranging from 25-33 minutes so we can definitely include this in our day, so no excuses guys!

Also Pro tip! Make sure to hydrate always, I keep a water bottle with me all the time, and I consume 3-4 Liters a day, you should too especially with the weather we have in the Philippines.

And those who are asking what time in the day do I work out? I prefer working out in the afternoon, it gave me better results but you should experiment and try working out in the morning and in the afternoon so you will know which do you prefer.

I will be doing updates on this week's workouts on my Instagram Story so make sure to follow me here https://www.instagram.com/nenawesome/

Also remember, that all of us have different body types so don't be discouraged if others have better results than you, let's just take this a day at a time because we all need to start from somewhere right?

I included illustrations(not my pics, Credits to google and to whoever made them) on how to do some of the exercises below, and you can also google how-to's, I will make a video soon on how to do some of these exercises soon, so thank you google for the illustrations hahaha.

You can do this workout for 1-2 weeks but if you're like me and have a fast muscle memory then don't worry, I have a new program coming out next week so we can progress together yay!

If you have any questions about the program and the exercises in the program, feel free to contact me okay? Ciao!