Beginner Strength/Cardio Workout For James

Before we begin, let’s define some important terms:

• Metabolic Equivalent of Task (MET): This is a measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): This is the maximum amount of weight that you can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Considering your current physical activity level, your health improvement goals, and your preference for team sports, a good workout for you, James, would incorporate interval-based strength exercises, cardio exercises that mimic the movements of team sports, and a flexibility-enhancing cool-down. This workout is designed to help you build stamina and endurance, increase your metabolic rate, and improve your flexibility and balance, which are important for overall fitness and injury prevention.

Here’s a suggested workout for you:

1. Warm-up (5 minutes, MET ~3, RPE ~2-3): Light cardio such as a brisk walk or slow jog to increase heart rate and prepare the body for exercise.
2. Strength Training (10 minutes, MET ~3-4, RPE ~3-4): Each exercise is performed for 45 seconds followed by 20 seconds of rest. Start with bodyweight exercises and gradually introduce light weights as your strength improves.
   • Bodyweight Squats: 2 sets. Stand with your feet shoulder-width apart. Bend your knees and hips to lower your body as far as you can, then push up to return to the starting position. Squats work the quads, hamstrings, and glutes.
   • Modified Push-ups: 2 sets. Start on all fours with your hands slightly wider than your shoulders. Lower your body until your chest nearly touches the floor. To lessen the difficulty, keep your knees on the ground. Push-ups target the chest, shoulders, and triceps.
   • Walking Lunges: 2 sets. Stand upright, take a step forward with one foot and lower your body until your front knee is at a 90-degree angle. Push back up and bring your back foot forward to step into the next lunge. Lunges work the entire lower body and help improve balance.
3. Cardio Workout (10 minutes, MET ~4-5, RPE ~5): Since you enjoy team sports, this could be a game of basketball, soccer, or any other sport you enjoy. If that’s not possible, you can simulate the movements involved in these sports, such as side shuffles, high knees, or quick feet drills.
4. Cool Down (5 minutes, MET ~2, RPE ~1-2): Light stretching to help the body recover and to prevent muscle stiffness.

Considering the MET values for each activity and the time spent, your workout would burn approximately 250-300 calories. This is a rough estimate and the actual caloric expenditure could be higher or lower depending on your body composition, muscle mass, and individual metabolism.

This workout is designed to be a gentle introduction to regular exercise. As your fitness improves, the intensity and duration of the exercises can be gradually increased. As always, you should consult with a healthcare provider before starting this or any other new workout regimen.