Starting New Activity
If you're thinking about starting a fitness program, that's great. But, if you find the prospect of taking on yet another project a bit overwhelming, you may find it helpful to create a plan and divide the work into manageable pieces.
Consider your fitness goals When it comes to fitness, one size definitely doesn't fit all. Determine what your goals are. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals in mind can help you gauge your progress.
Also consider your strengths, weaknesses, likes and dislikes. How's your flexibility, compared with your aerobic fitness? Which activities and sports do you really enjoy? Targeting an aspect of fitness in which you're less strong — using an activity you enjoy — may help you turn a weakness into a strength.
Plan a logical progression of activity If you have unstable joints from injury or arthritis or you're in a weakened condition for some other reason, your exercise program may need to be guided at first by a physical therapist. This program should be designed to gradually improve your range of motion, strength and endurance. If you don't have a specific injury or condition but are just beginning regular activity or exercise, starting at a low level and progressing slowly are key.
Think about how you'll build activity into your daily routine For your fitness to improve, you need to be active regularly. Plan to work up to at least 30 minutes of low to moderately intense physical activity on most days of the week. Schedule those 30 minutes into your day as you would your favourite tv programme or a round of golf. Over time, you may be able to build from 30 minutes, to 60 minutes or more of moderate to vigorous exercise.
Plan to include different activities. Doing different activities (cross-training) reduces boredom and helps you stick with the program. It also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among exercises and activities that emphasise different parts of your body.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan to start slowly and build up gradually, allowing time between sessions for your body to rest and recover. Start slowly and build up gradually For example, with aerobic activity, you may want to start at a pace you can continue for five to 10 minutes without getting overly tired. If you can't carry on a conversation while you exercise, you're probably pushing too hard. Gradually increase your amount of exercise by one to five minutes per session, with a goal of doing at least 30 minutes most days of the week.
Incorporate variety into your routine. When you're fit, a typical session might include a five- to 10-minute warm-up of slow walking, 20 to 40 minutes of aerobic activity, such as brisk walking, bicycling or rowing, 10 to 15 minutes of weight training, and a five- to 10-minute cool-down of stretching. It could even consist of a night out ballroom dancing.
Break things up if you have to. You don't have to do all your exercise at one time. To obtain aerobic health benefits, you can exercise in shorter but more frequent sessions. Ten minutes, three times a day, may fit into your schedule better than can one 30-minute session.
Make it work for your lifestyle. One of the challenges of exercise is finding and making the time to do it. To help get over that hurdle, look for opportunities to build exercise into your lifestyle. Try watching TV while using a treadmill or reading a magazine or book while pedaling a stationary bike.
Listen to your body. During and after workouts, be alert to signs that you may be encountering a health problem as a result of overexertion. Signs may include pain, shortness of breath, dizziness or nausea.
Be flexible. Don't rigidly stick to a schedule if you don't feel up to it. If you're overly tired or under the weather, take a day or two off.
Finally, enjoy yourself and look forward to a healthier, fitter and leaner you.