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Plans for Every Fitness Level

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EXERCISE

YO U R WAY

My best walking partner is pretty slow. Penny is my 14-year-old dog—and while she loves to go out, boy, do we take our sweet time circling the neighborhood. The last time Prevention held our biannual 5K Virtual Walk, I wasn’t sure she could go the distance, but she did it! Not speedily, but happily. We didn’t break any records (and we may have cut a few corners on the 3.1 miles), but that’s what exercise should be all about: getting out there and doing it in whatever way works for you.

Now’s the time of the year when people traditionally commit to making fitness a priority. You should absolutely consider doing that, for reasons that stretch from better sleep to a longer life to greater peace of mind. But instead of making formal resolutions you know you’ll break by mid-February, why not follow Penny’s lead? Take it one step at a time at a pace that feels good and is sustainable. This guide has tips and plans that will help you do just that—regardless of your current fitness level. You’ve got this!

Sarah Smith

Editor in Chief, Prevention

2022 IS GOING TO BE GREAT… …because you’ll make it that way! The new Prevention planner is out, and it’s a lovely way to focus on your life goals and your daily to-do’s—like regular exercise!— because it’s a whole-self wellness guide wrapped in a calendar. ($21.95, prevention.com/2022calendar)

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NOTICE: The information in this magazine is not intended as individualized medical advice. You should always consult your own doctor about your medical condition. Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse the publication. © 2022 by Hearst Magazines, Inc. All rights reserved. Prevention is a registered trademark of Hearst Magazines, Inc. Printed in the United States.

KICK-START YOUR EXERCISE ROUTINE Follow these expert tips, and you’ll feel energized and start to build the body you’ve always wanted.

SET TWO GOALS

FIND WHAT YOU LIKE

GRAB A BUDDY

BE REALISTIC

Having an accountability partner can help keep you on track—and as a bonus, you’ll bond over shared positive experiences while exercising, says Hillary Cauthen, Psy.D., C.M.P.C., secretary-treasurer of the Association for Applied Sport Psychology.

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“The key to success is to get moving no matter what you do,” says Brian Zehetner, the former director of health and fitness at Planet Fitness.

Find activities that mix things up and get you excited: Try a new piece of gym equipment, do a new home workout led by an energetic trainer, or take your dog along for a hike. “Enjoyment is one of the key factors that drive consistency,” he says.

Life happens, so tell yourself it’s not the end of the world if you miss a day; work toward a goal, but commit to the process as well, says fitness consultant Phil Timmons. “Small improvements accumulate and bring you closer to a healthier and happier you,” he says.

Illustrations: Noun Project. Woman: Getty Images.

Have one short-term goal as something routine to focus on from day to day or week to week and one longterm goal as something to strive for, says fitness coach Danny Mackey.

Perhaps challenge yourself to hit the gym a few times a week for a set amount of time each session (see page 12 for how to master that), then consider working toward conquering a hike or completing a 5K (tips for walking or running one start on page 4).

Help for Fitness Newbies START SLOWLY… …especially if you haven’t been active for a long time. Gradually build up your level of exertion as you gain endurance.

DON’T HOLD YOUR BREATH. It could cause changes in your blood pressure during strength-training exercises that use weights.

GEAR UP PROPERLY. For example, wear a helmet for bike riding and the right shoes for walking or jogging.

DRINK PLENTY OF FLUIDS… …even if you don’t feel thirsty. Staying hydrated gives you energy and keeps your body working as it should.

BEND FORWARD FROM THE HIPS… …and not the waist when doing moves that require bending. A back that’s straight, not hunched, indicates proper form, preventing injury.

Getty Images.

WARM UP YOUR MUSCLES. Get them loose before you work out. Try walking and lightly pumping your arms.

You don’t need to be an avid exerciser to reap the rewards of being active.

YOUR GET-FIT WALKING & RUNNING PLAN Here’s the anyone-can-do-it guide to making regular exercise a healthy priority. All you need is a pair of sneakers and a little determination.

Here’s the thing about walking: You already know how to do it, and making it part of your routine could save your life. Research shows that walkers cut their risk of heart disease by as much as, if not more than, runners do. “Plus, walking burns a lot of calories without putting stress on your body,” says Andrew Kastor, the trainer who created the plans on these pages. Those perks are a big deal, and so is the positive effect walking can have on your mood.

That’s why we offer this plan to help you walk a 5K. It’s something to be proud of, but also a way to support a good cause if it’s a charitable event. Our program alternates between timed workouts and more challenging distance walks that will build your endurance, even if you never race. Remember to take deep breaths, stand tall, and pump your arms.

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Getty Images.

The Goal: WALK A 5K

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YOUR EIGHT-WEEK WALK-A-5K TRAINING PLAN Walk 1 mile

Walk 10 minutes

WEEK

2

Walk 15 minutes

Walk 15 minutes

Walk 11/2 miles

Walk 15 minutes

WEEK

3

Walk 20 minutes

Walk 20 minutes

Walk 2 miles

Walk 20 minutes

WEEK

Walk 25 minutes

Walk 25 minutes

Walk 21/2 miles

Walk 25 minutes

Walk 1 mile

Walk 10 minutes

Walk 30 minutes

Walk 23/4 miles

Walk 30 minutes

Walk 20 minutes

Walk 2 miles

Walk 20 minutes

4 WEEK

5

Walk 10 minutes

WEEK

6

Walk 30 minutes

WEEK

7

Walk 20 minutes

WEEK

Walk 15 minutes

8

Walk 10 minutes

Walk 15 minutes

KEY REST: DO NOTHING. PUT YOUR FEET UP! FOLLOW YOUR WALK WITH THE STRENGTH-TRAINING MOVES ON PAGE 9.

CROSS-TRAIN: DO 20 TO 30 MINUTES OF ANY NONIMPACT CARDIO (LIKE SWIMMING, BIKING, OR YOGA).

REST

Walk 10 minutes

C R O S S -T R A I N

1

Walk 10 minutes

REST

WEEK

YOU DID IT!

The Goal: RUN A 5K We won’t pretend running is easy, but the truth is that anyone can do it. Here’s why it’s worth a try: Running is a two-for-one workout that stokes your metabolism, which is what you need for weight loss, and raises your heart rate, which helps your ticker work more efficiently. And unlike with a lot of other sports, you can see real improvement no matter what your age. The key is setting goals and actually working toward them. (In other words, be consistent!) The goal we’re setting for you here: Run a 5K. The typical course may be more flat and less challenging than, say, a half marathon—not to mention filled with smiling faces cheering you on!

Getty Images.

With Kastor’s plan, you’ll gradually work your way up from two days of walking and one day of jogging to running a solid 3.1 miles at the end of 10 weeks. The secret is walk-run intervals. “Interval training conditions your body without causing you to become utterly exhausted the way you would if you pushed too hard too soon,” Kastor says. Take it easy on your Saturday distance runs; listening to a podcast or chatting with a friend can help you keep a slow, steady pace. (This is the tempo you should aim for on race day.) Then crank it up during your interval workouts: The right pace is fast enough that you can’t hold a conversation, yet not an all-out sprint. Catch your breath during your minute-long recovery walks so you’re ready to pick it up again. By the end of this program, you’ll be faster and stronger—and giving someone you love a sweaty hug at the finish line.

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YOUR 10-WEEK RUN-A-5K TRAINING PLAN Walk 15 to 20 minutes

2

Walk 20 to 25 minutes

INTERVALS* (Run fast for 2 minutes; recover with a 1-minute power walk. Repeat 5 times.)

INTERVALS* (Run fast for 2 minutes; recover with a 1-minute power walk. Repeat 5 times.)

Walk 20 to 25 minutes

WEEK

3

Walk 25 to 30 minutes

INTERVALS* (Run fast for 3 minutes; recover with a 1-minute power walk. Repeat 5 times.)

INTERVALS* (Run fast for 2 minutes; recover with a 1-minute power walk. Repeat 5 times.)

Walk 25 to 30 minutes

WEEK

Walk 35 to 40 minutes

INTERVALS* (Run fast for 4 minutes; recover with a 1-minute power walk. Repeat 5 times.)

Run at a steady pace for 1 mile

Walk 35 to 40 minutes

Run at a steady pace for 1½ miles

Walk 35 to 40 minutes

INTERVALS* (Run fast for 2 minutes; recover with a 1-minute power walk. Repeat 5 times.)

REST

INTERVALS* (Run fast for 7 minutes; recover with a 1-minute power walk. Repeat 4 times.)

Run at a steady pace for 2 miles

Walk 35 to 40 minutes

INTERVALS* (Run fast for 9 minutes; recover with a 1-minute power walk. Repeat 3 times.)

Run at a steady pace for 2½ miles

Walk 35 to 40 minutes

INTERVALS* (Run at a steady pace for 1 mile; recover with a 2-minute power walk. Run 1 mile.)

Walk 25 to 30 minutes

1

WEEK

WEEK

5

WEEK

6

REST

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Walk 35 to 40 minutes

Walk 15 to 20 minutes

INTERVALS* (Run fast for 5 minutes; recover with a 1-minute power walk. Repeat 5 times.)

INTERVALS* (Run fast for 6 minutes; recover with a 1-minute power walk. Repeat 4 times.)

WEEK

Walk 35 to 40 minutes

WEEK

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Walk 35 to 40 minutes

WEEK

9

Walk 25 to 30 minutes

INTERVALS* (Run fast for 8 minutes; recover with a 1-minute power walk. Repeat 3 times.)

WEEK

Walk 20 minutes

INTERVALS* (Run fast for 8 minutes; recover with a 1-minute power walk. Repeat 2 times.)

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10

REST

INTERVALS* (Run fast for 1 minute; recover with a 1-minute power walk.

Repeat 5 times.)

C R O S S -T R A I N

Walk 15 to 20 minutes

WEEK

YOU DID IT!

REST

KEY

REST: CATCH UP ON SOME SLEEP OR READ A BOOK. FOLLOW YOUR WALK OR RUN WITH THE STRENGTH-TRAINING MOVES ON PAGE 9.

CROSS-TRAIN: DO 20 TO 30 MINUTES OF ANY NONIMPACT CARDIO (LIKE SWIMMING, BIKING, OR YOGA). * START AND END YOUR WORKOUT WITH A 5-MINUTE WALK TO WARM UP YOUR MUSCLES.

GAIN STRENGTH TO REACH YOUR GOALS

Danielle Daly.

You may think you don’t need strength training for these walking and running plans, but building muscle helps you burn more calories and makes cardio easier. When the rest of your body is weak, your legs have to work harder to propel you forward, putting you at greater risk for injury. But something cool happens when you build muscle all over: “If your legs feel fatigued, you can let your upper body help out,” Kastor says. “The more you pump your arms, the faster you’ll become.”

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All the Right Moves Tone up by doing these moves twice a week as part of your walking or running plan.

Your goal: Three sets of 10 reps each.

Illustrations: MCKIBILLO.

SQUAT PRESS Stand with your feet shoulderwidth apart, holding the ends of a 3- to 8-lb dumbbell in front of your chest. Lower into a squat, hinging forward from the hips, with your knees bent at a 90-degree angle.

As you lower your body, push the dumbbell away from your chest; bring it back to starting position as you return to standing. Repeat.

DEAD-LIFT FLY Stand with your feet hip-width apart, knees slightly bent; hold a 3- to 5-lb dumbbell in each hand, palms facing each other. Keeping your back straight, lean forward so the dumbbells sit just below your knees. Raise your arms out to the sides until they reach shoulder level, elbows slightly bent. Lower your arms and repeat.

SINGLE-LEG BRIDGE Lie on the floor with your knees bent and your feet hip-width apart, arms at your sides. Raise your right leg, keeping your thighs parallel. Press through your left heel, lifting your hips toward the ceiling; hold for 10 seconds. With your leg still lifted, lower your hips to the floor. Repeat all reps with your right leg, then switch sides.

WINTERIZE YOUR EXERCISE PROGRAM Don’t let cool temps and slippery surfaces trip up your fitness goals.

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DRESS THE PART Wearing layers is your best bet: For the innermost layer, choose light garments made from a synthetic fabric such as polypropylene, which wicks perspiration away from your body. That should be topped with an insulating layer—a sweater, a sweatshirt, or a fleece pullover— for warmth. For the outermost layer you want a waterproof garment that protects you from wind and snow. And of course don’t forget gloves and a hat.

KEEP YOUR FEET TOASTY Many days all you’ll need is a pair of walking or running shoes and thick socks.

Just make sure your shoes can fit your socks comfortably, or your feet will get cold from lack of circulation. On icy or slushy days, you may want more rugged footwear. Hiking shoes often are waterproof and have heavy-duty soles that grip better on sloppy or uneven terrain. YakTrax are removable cleats you can attach to any shoe, and they help keep you sure-footed ($20, yaktrax.com).

Getty Images.

PROTECT YOUR SKIN The winter sun’s ultraviolet rays are strong enough to cause sunburn, age your skin, and increase your risk of skin cancer—even more so if there’s snow on the ground to reflect the light. To save your face from the effects of wind and cold, invest in a ski mask. If that doesn’t appeal to you, wear a waterproof sunscreen with an SPF of at least 30.

CHILLY-WEATHER ANSWERS I have a heart condition.

Is it safe to exercise outside in frigid temperatures?

If you have any kind of cardiac health complication, you should consult your doctor before working out in the cold.

As the air temperature drops, your body responds by constricting blood vessels, a process that pulls blood toward the trunk to feed your internal organs. When this happens, exercising puts extra strain on your heart as it tries to pump blood to your extremities.

Is it better to do warm-up moves inside or outside before I start my walk or run?

Do them inside, before exposing your body to the cold air. This reduces the strain on your heart, because your blood vessels become dilated. You’ll feel better about going outside too, because you’ll be warm already.

I have asthma.

Are outside workouts an issue?

If you have this respiratory condition, you may already know that inhaling cold air can trigger an attack. (In fact, some people experience asthma-related breathing problems only when they work out in cold weather.) Wearing a mask or scarf over your nose and mouth can help prevent an attack by warming up the air before it reaches your bronchial tubes.

THE SMART GUIDE

It’s the start of a new year, and you’re feeling motivated—until you try to use the machines at the gym and feel as if you don’t know what you’re doing. Here, the wisdom and the workouts for getting into tip-top shape—even if your equipment is in your basement.

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Getty Images.

TO STRENGTH TRAINING

BEFORE YOU GO TO THE GYM FIND ONE YOU’LL LIKE Automatic payments can turn anyone into a commitment-phobe. Before you sign on the dotted line, be sure you’ve found the right fit, says fitness trainer Holly Perkins. Four things to consider: 1 THE EQUIPMENT Newer machines and separate studios for classes like yoga, Spin, and Pilates often come at a price—something to consider if some weights and a treadmill are all you really need.

2 THE LOCATION Convenience is key: You might be less likely to make it there if the gym is 30 minutes or more from your home or office. If you travel frequently or hope to shuffle between class schedules, look into a premium membership at a larger chain.

Illustrations: Noun Project.

3 THE HOURS If you’re up early or late—because of your job or your kids or both— find a gym with extended hours.

4 THE AMENITIES You’ll need to join a more upscale gym if you want things like fluffy towels, keypad lockers, spa-like toiletries, or a juice bar.

PACK YOUR BAG PERFECTLY Even the idea of schlepping extra stuff can weaken your willpower.

This advice from Anne McAlpin, author of Pack It Up, makes getting it all there much more efficient.

Cover the bottoms of your sneakers with shower caps to keep dirt and street grime from spreading onto your clothes.

Roll knit and wool garments, and fold ones made from stiffer fabric.

If you’re headed to the office after the gym, stack your work clothes with plastic bags between layers to reduce friction and wrinkles.

Layer your bag like a tiered cake: shoes on the bottom, followed

ESCAPE THE ENTRY FEE

by your toiletry bag and your clothing. Top it off with an empty airtight bag for later.

Store sweaty clothes in the airtight bag and keep dryer sheets in your tote to squash any stench.

Many gyms offer zero-down deals in January and September. At any other time, ask if the initiation fee is negotiable, Perkins says. If the manager says no, say you need to think it over, then walk away.

You might get a call the next day.

IF YOU HAVE 15 MINUTES… MODE

Whether you’re at a gym or using machines in your own home, these plans from Perkins will keep things simple. Gauge your intensity during cardio on a scale of 1 to 10, she says. At level 5, you’ll pick up the pace to a light run.

By 6, you should struggle to talk, and by 8, you’ll breathe deeply. Ten is a sprint.

TIME

5

2:00

8

3:00

6

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8

3:00

7

2:00

9

3:00

MODE

EXERCISE

Cardio

Any cardio machine

Strength

P R E V E N T I O N .C O M

INTENSITY

TIME

7

6:00

SETS

REPS

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10

1

10

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10

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Leg press Reverse-grip pulldown* Seated chest fly Leg curl Seated deltoid raise

PRO TIP Do the workout as a circuit, resting for only the time it takes to move between machines.

Repeat the sequence once.

IF YOU HAVE 45 MINUTES… MODE

EXERCISE

Cardio

Any cardio machine

Strength

INTENSITY

TIME

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7:00

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Leg extension Seated cable row* Leg curl

1

10

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Seated chest press Leg press

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Straight-bar triceps press-down*

*Cable machine is needed

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Adjust speed, resistance, or ramp height to reach the right intensity level.

IF YOU HAVE 30 MINUTES…

Straight-bar cable curl* Cable ab pulldown*

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PRO TIP

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PRO TIP

Do the workout as a circuit, resting only for the time it takes to move between machines.

10 Repeat the sequence once.

Calendar illustration: Noun Project.

WORK OUT ON YOUR OWN SCHEDULE

INTENSITY

Cardio (bike, elliptical, whatever you like)

How do I use the machines?

You need cable machines for the starred moves at left, so look for (or buy) these attachments.

LAT BAR The longest bar of the bunch.

For a reverse-grip pulldown, grab it directly above your shoulders, palms facing you, and bring the bar to your chest.

STRAIGHT BAR Snap it to the machine’s bottom pulley to target your biceps (palms up) or to the top cord to work your triceps (palms down).

Woman: Getty Images. Equipment illustrations: Jason Lee.

DOUBLE “D-HANDLE” BAR Use it in place of a straight bar for the seated cable row to better target the muscles between your shoulders.

ROPE For the ab pulldown, kneel in front of the machine and grip the rope, palms facing in.

Crunch the weight down using your abs.

The best (and worst) times to hit the gym

Plot your workouts with this chart, based on check-ins at Anytime Fitness, a 24-hour gym with 4,700 locations worldwide. You’ll rub sweaty elbows midweek, but not on the other days.

Consider unmarked times to be average.

CROWD LEVEL The best on the busiest days

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Whoa!

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10 am

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3–5 pm

3–5 pm

3–5 pm

5–7 EVENING

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8–11 pm

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7–9 pm

Stopwatch illustration: Noun Project.

AFTERNOON

pm

Don’t have the right machines?

DO THESE MOVES INSTEAD

Woman: Tyler Joe. Workout illustrations: Jason Lee.

If someone’s using the machine you need—or you don’t own one of the ones in our workout plan—try this workout from trainer Hannah Davis. Grab a set of 12-lb dumbbells and a 10-lb to 15-lb medicine ball and do each move for 1 minute, resting for 30 seconds in between; complete thecircuit 3 times. Don’t rush, Davis warns: “Do as many good reps as possible. Moving too quickly leads to poor form and injury.”

DEAD LIFT WITH ROW Stand holding a dumbbell in front of each thigh, palms facing you.

Bend from your hips, lowering your chest until it’s parallel with the floor, knees slightly bent.

Pull the weights up, squeezing your shoulder blades together.

Lower them again and return to standing. That’s 1 rep.

PUSH-UP WITH SUPERWOMAN Start in plank position with your hands directly under your shoulders. Slowly bend your elbows and lower your chest to the ground (do it on your knees if that’s easier). Lie flat on the floor, then move into Superwoman pose, as shown.

Push back up and repeat.

LUNGE INTO DEAD LIFT Hold a dumbbell in each hand and, with your right foot, step back into a reverse lunge. Push off your back foot to bring your legs back together, but keep it off the ground. Let your right foot float as you perform a dead lift.

Return both feet to the ground.

Switch sides; repeat.

SIT-UP WITH RUSSIAN TWIST Sit on the floor with your knees slightly bent; hold a medicine ball at your chest. Lower your back to the floor and bring the ball over your head, tapping it on the floor. Pull it back over your chest as you sit up, then rotate to your right and left, tapping the ball on each side. Repeat.

THE STRETCH EVERYONE SHOULD DO

PART A / DIG Using a ball and facing down, lay your body over the ball so the ball is directly under your hip flexors (located between your hip and thigh bones). Gently roll your hip area (breathing and relaxing) in a back-and-forth motion for 30 to 60 seconds. Pause and give extra time to supersensitive areas. Repeat on the other side.

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PART B / STRETCH Using a yoga block or a book, start on your hands and knees. Place your left foot forward with your knee bent; place the block parallel with and to the right of your foot. With your right hand on the block and your left hand on your thigh, bend your left knee and lean your hips and body forward. Keep your abs tight. Hold for 15 to 30 seconds. Repeat on the other side.

Kathryn Wirsing.

After walking, running, or hitting the gym, do this two-part move that will open up your hip flexors and relieve pain in your hips and back.