Stretching can easily get overlooked when you first start working out, but it's so crucial. "Better flexibility leads to fewer injuries, which allows you to stay on routine and continue living an active lifestyle," Janero says.
One caveat, you don't want to stretch at the very beginning of your workout. "If you stretch a muscle that is 'cold' you are more prone to injury," Burke says. So do your stretching after at least a few minutes of walking or jogging.
Below, Burke outlines several key stretches:
•Toe Reach: While standing with feet together, keep back flat and shoulders back as you reach for your toes. Only drop down as far as you can until you feel light tension in your hamstrings (back of thigh). Going too far may result in injury. Slowly release and come back to a standing upright position. And repeat 3 times and hold for 10 seconds each. This stretches hamstrings, gluteus, and lower back.
•Flamingo Hold: Hold on to something stable for balance. Place all weight on left foot and bring heel of right foot to your glute while standing as tall as possible. Repeat on opposite leg. Hold for 12 seconds and repeat 2 times per side. This stretches your quadriceps and hip flexors.
•Body Huggers: Standing tall, extend arms fully out to side and push them back while taking a deep breath in. exhale and wrap arms around your torso (as if you were hugging yourself). Repeat 15 times and hold in open position for 3 seconds. This stretches your chest while warming up back and shoulder muscles.
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Your first move
Janero has a simple move that even the least fit of us can try to get started. "Fitness beginners can start with something as simple as sitting at the edge of a chair with feet placed shoulder width apart and knees at a 90-degree angle," she says. "Once in position, stand up and squat back, repeat 15 to 20 times slowly. This form is the foundation for the perfect squat."
Janero recommends doing 2 to 3 sets of squats every other day to get your lower half ready for more intense exercise. She also recommends starting with some basic cardio, either walking or light jogging. "If you don't run a 5k the first month or two don't worry," she says. "The important part is just being active. You WILL get there."
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A simple circuit
You're walking, you're stretching, you're starting to get in the groove, so now Burke has a simple routine to step things up a bit. "Doing at-home circuit training is a good way to kick things off," she says. "This way, you do not need to learn how to use all the fancy gym equipment right off the bat and you can push yourself to your limit." Here's what to do:
"This is a total body workout that will get your heart rate up as well as target major muscle groups," Burke says. "As it becomes less challenging, add more repetitions or a new move. Always switch it up and look for a new challenge to keep your body guessing."
Going for the classic "work out more" New Year's resolution? While you don't win points for originality, it's still an admirable goal -- and one that'll do a world of good for you physically and mentally.
But it's not like you can hop off the couch and breeze through a Zumba class or 5k with no problems. If you're starting from scratch it can be tough to get through a workout in one piece, not to mention deal with the sore muscles the day after. So how do you keep your resolution without ending up in a world of pain? By starting slowly, and using these tips for exercise newbies.
