How to Jumpstart with Expert Suggested Workout Program?

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Last Updated: Nov 30, 2016

Whether you are looking to lose weight, get fit or simply stay healthy, exercise is one of the components that you will need to include in your schedule. Physical exercise is an important part of life and is necessary to keep the body looking great and working as it is supposed to work. Centers for Disease Control and Prevention reports that the average adult needs to obtain at least 150 minutes’ worth of aerobic physical activity at a moderate-intensity level every week. This can also be traded for 75 minutes of more intense aerobic activities. They continue to report that individuals who need to lose weight have to obtain a larger amount of physical activity on a weekly basis, as well as make changes in their daily diet in order to allow for calories to be burned and body fat to be reduced.

Dangers of An Inactive Lifestyle

Living an inactive lifestyle, also often referred to as a sedentary lifestyle, means you are not gaining an adequate amount of physical activity on a weekly basis. It is reported that a sedentary lifestyle is considered to be the leading cause of death cases that could’ve been prevented. Yes, playing video games or watching movies all day long may feel like an excellent way to pass time; having to sit in front of a computer screen for the entire day at work might feel like the perfect excuse not to take part in physical activity – but, when you realize the dangers a sedentary lifestyle yields, it becomes obvious why physical activity should be such an essential part of your daily life.

Get Britain Standing, a campaign that has been created to announce the benefits of a physically active lifestyle in the United Kingdom, reports that the following are considered to be the most dangerous risks a sedentary lifestyle holds for the human body:

  • An increased risk of developing certain types of cancer.
  • A decline in cognitive performance and reduced mental health.
  • Constant pain in the back and neck.
  • An increased risk of developing certain cardiovascular health disorders, such as heart disease, blood pressure problems and issues with blood circulation.
  • Excessive weight gain, which could easily lead to an individual becoming overweight or obese.
  • An increased risk of developing type II diabetes.
  • Degeneration of muscle tissue throughout essential parts of the body.
  • A higher risk of developing osteoporosis.
  • A higher risk of obtaining a metabolic syndrome.

Jumpstart Workout Program

After following a sedentary lifestyle for quite some time, a person often gets used to sitting around and not being physically active throughout the day. This causes the person to become lazier, especially when it comes to partaking in activities that would require them to be physically active. This, however, does not mean that it is not possible to introduce a workout program into your life, even if you have become used to your sedentary lifestyle. You may simply need a jumpstart program that will help you get into the world of fitness at a pace that suits your mental and physical capabilities.

In order to create a jumpstart for a workout program, it is essential to focus on a few important aspects in order to keep yourself motivated and to ensure you see things through. Firstly, they recommend focusing on working out, rather than losing weight. Trying to lose weight may take some time, thus constantly monitoring your weight loss progress may discourage you rather than keep you motivated. For this reason, instead of focusing on the fact that you need to lose 20 pounds, rather focus on accomplishing a set amount of physical activity, such as 30 minutes, that you should obtain every day.

Other than these, they also recommend keeping your jumpstart workout program flexible as every person’s schedule defers and may not allow an opportunity to gain the entire amount of physical activity in one session. Keeping the jumpstart program simple is also essential – instead of jumping straight into a complete workout program, rather focus on starting out with simpler activities such as core workouts and cardio exercises.

A simple jumpstart workout program would thus, following the advice and tips we’ve collected here, look more or less like this:

  • The first day of every week would include a moderate amount of physical activities. This could include one session of walking or jogging, as well as one session of some basic cardio protocols.
  • The second day of every week would include a couple of easy-to-do core workout protocols.
  • The third day of every week would include one or two sets of moderate-intensity cardio workout.
  • On the fourth day of every week, you can take a break. Rest and allow your muscles to properly recover and get ready for the next few days.
  • On the fifth day of every week, you would take part in about three cardio sessions. Remember that your body had time to heal and recover from the previous workout days, so you should try to give your body an extra push during this day.
  • On the sixth day of every week, you would do some easy-to-do reps that works on your core.
  • The seventh day of every week would also be a rest day.

As you get into your jumpstart program, you should try to improve the amount of physical activity, time spent and reps done every week. Follow such a program for a month or two and your body will be adjusted to these new changes in your life, making it much easier for you to include regular physical activity in your life.


Being physically active does not mean you have to spend hours at the gym every day, but do require some sort of cardio activity to be performed on at least three to five days of every week. Physical activity is vital to the human body’s wellbeing and can also help to reduce the risk of developing several types of diseases. If you have been living a sedentary lifestyle for some time, then getting back into an active lifestyle may be a difficult challenge – thus we recommend introducing such lifestyle changes by taking advantage of a jumpstart training program, which will gradually prepare your body for better health.

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