4-week fitness start: Get moving

If your body is not used to moving, starting a workout usually feels wet.

However, if you start to exercise moderately and gradually increase your strain, training will usually feel quite comfortable.

Our four-week fitness program is designed to keep your workouts short and calm at the beginning. Therefore, it is especially suitable for beginners, but also for those who have been somewhat mobile in the past.

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If you have practiced before, you can increase the duration of each workout by 5 to 10 minutes.

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The goal of the training program is to learn to exercise regularly.

– As the body becomes accustomed to getting suitable strenuous exercise, it gradually begins to look at it, encourages the physiotherapist and exercise instructor who designed the program Go to Ojajärvi.

The weekly program alternates between walking and water running, as well as an easy but versatile home exercise, which you can find in the videos on the Good Health Exercise page, for example.

WHAT ARE THE BENEFITS OF being able to persevere with the program?

– Within four weeks, the quality of sleep should improve. Outdoor exercise in particular also relaxes. The experience of success – that I am

unable to do this – to lift the mood. Your metabolism will be more efficient, and if you haven’t moved much before, you can in your body

feel a slight solidification. Even regular exercise that lasts for four weeks may lower your blood pressure, says Minna Ojajärvi.

Although measurable changes in oxygen uptake usually begin to show only after a 3-month workout, the exerciser may find that walking and water running do not feel as strenuous as when they start.

Soon, muscle movements will also start to go lighter.

REGULAR exercise has been studied to be good for health, and a four-week exercise started from zero or almost zero creates the basis for good basic fitness.

– However, always remember to listen to yourself and try to move according to your own knowledge. If you are exhausted after a day of work or other stress, for example, take it first. If there is enough power, which prevents you from doing a little longer loop, Minna Ojajärvi suggests.


1 week

MONDAY Get close to your home on a nice route and walk peacefully for 30 minutes. Do short stretches on top.

TUESDAY Rest. Maintain normal daily activity even on rest days

WEDNESDAY Water running 15-30 min + short stretches.


FRIDAY Home gym, 2 laps + stretching.



Week 2

MONDAY Walking 30 min + short stretches.


WEDNESDAY Home gym, 2 laps + stretching.


FRIDAY Water run 20-30 min + short stretches.



Week 3

MONDAY Walking 40 min. Some of the loop may be brisk so that light sweat rises, and some may be at a normal pace. Short stretches.


WEDNESDAY Home gym, 3 laps + stretches.


FRIDAY water run 30 min + short stretches.



Week 4

MONDAY Walking 40 min. Try to walk the whole loop briskly so that you get a light sweat. Short stretches.


WEDNESDAY Home gym 3-4 laps + stretches.


FRIDAY Water run 30–40 min + short stretches.




Once four weeks have passed and you are off to a good start, you can continue with the same program framework.

However, to maintain interest and ensure fitness development, do sometimes lighter and sometimes harder weeks.

The weeks become lighter if you reduce the number of workouts, and they become tighter if you increase the number of runs.

The condition increases during the lighter weeks. If it is not possible to increase the number of exercises, extend the duration of the individual exercise. You can always increase the number of repetitions of muscle movements.

If the flow of water is not exciting or not possible,

instead, take a walk even in the woods. On the forest path, there is also a balance of notrene.

You can also replace water running with one of your favorite guided exercise classes.

This article appeared in Good Health. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service

Source: Hyvä Terveys by www.hyvaterveys.fi.

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