How To Start Exercising
My car is packed, and I have just enough time to complete this before my wife returns from whatever it is she does just before we embark on a trip. I gave up trying to figure some of these things out years ago, but a trip always requires a certain amount of last minute shopping.
One of the questions I always get from people is: What kind of exercise should I do? Which is always followed by: How much exercise is enough?
I'll begin by answering the first question.
The first thing to remember is not to overexert yourself, especially if you have been sedentary or are not used to regular exercise. Many people, with good intentions, start off with an exercise program that is too intense for their fitness level and therefore incur pain or injury. This is really your body's way of telling you that it's just not ready for what you are trying to attempt.
If you do injure yourself or experience pain, you are most likely to stop exercising. This is not what you want to happen and of course there are no benefits to stopping.
If you haven't been off the couch or your favorite chair for a while...you need to ease in. I always recommend you start by walking, and you can start with ten minutes a day. Do that for a week, then go to fifteen minutes. Then the next week, go to twenty, and so on.
This strategy is easier on your body because it gives it time to acclimate to the new routine and you have time for recuperation. If you follow the plan you will be up to thirty minutes of walking per day in one month, and that's definitely an accomplishment for someone who has been out of shape.
When you've managed to get up to forty-five minutes of walking per day, it's time to add more to your workout. I recommend bodyweight exercises, which I'll talk about next.
Bodyweight exercises are so convenient because you can do them anywhere, any time. You don't have to go to the gym and no one will care what you are wearing. Exercising at home or wherever you happen to be is a huge benefit, and bodyweight exercises contribute to a high level of fitness without the investment of huge amounts of time.
It's important to listen to your body as you increase your workout time and types of exercise. You will know when it's time to increase the length of your walks and when it's appropriate to add other forms of exercise.
So, the question still remains: how much exercise does it take to obtain and maintain fitness?
It really is important to do some sort of exercise each day. It does not have to be especially strenuous, because a little really does go a long way. Walking is a good choice for your everyday exercise, and then on other days you can do other activities that you enjoy, like bike riding, or playing tennis, or whatever is the most fun for you. Always remember to check in with your body so you don't push too hard.
If you have pain, stop what you're doing. Pain is a sign that something is wrong. Get it checked out, with your doctor, and then, go back to your exercise routine.
A few weeks ago I was talking to a woman who told me that she had knee pain. I inquired about her exercise habits and she told me that after not exercising for years, she had attempted to use the treadmill for an hour a day without building up to that amount of time in small increments. Her knee pain was a direct result of this, and once I explained to her how to work up slowly towards her goal, her knee pain was reduced and then finally stopped.
This same woman is also taking a very pure pharmaceutical-grade coated fish oil supplement, and in addition to her knee pain being gone, she also told me that the pain she had in her elbow and wrist has decreased dramatically.
The reduction in knee pain is certainly due to my slowing down her program, but the corresponding drops in her other joint pains can be attributed to the pharmaceutical grade fish oil. In six weeks or so, as she gradually increases her exercise, and continues with the pharmaceutical grade fish oil, she will be feeling much, much better.
So the answers to the questions that people ask me most frequently are this: exercise is vitally important, but it's equally important to start slowly and build your way up. Don't expect miracle results in a short period of time. Your brain and body will work together to help you, but you have to be a bit patient. Additionally, taking the pharmaceutical grade fish oil will bring everything together to achieve the level of fitness you want, all while "lubing" your joints and muscles at the same time. - 17273
One of the questions I always get from people is: What kind of exercise should I do? Which is always followed by: How much exercise is enough?
I'll begin by answering the first question.
The first thing to remember is not to overexert yourself, especially if you have been sedentary or are not used to regular exercise. Many people, with good intentions, start off with an exercise program that is too intense for their fitness level and therefore incur pain or injury. This is really your body's way of telling you that it's just not ready for what you are trying to attempt.
If you do injure yourself or experience pain, you are most likely to stop exercising. This is not what you want to happen and of course there are no benefits to stopping.
If you haven't been off the couch or your favorite chair for a while...you need to ease in. I always recommend you start by walking, and you can start with ten minutes a day. Do that for a week, then go to fifteen minutes. Then the next week, go to twenty, and so on.
This strategy is easier on your body because it gives it time to acclimate to the new routine and you have time for recuperation. If you follow the plan you will be up to thirty minutes of walking per day in one month, and that's definitely an accomplishment for someone who has been out of shape.
When you've managed to get up to forty-five minutes of walking per day, it's time to add more to your workout. I recommend bodyweight exercises, which I'll talk about next.
Bodyweight exercises are so convenient because you can do them anywhere, any time. You don't have to go to the gym and no one will care what you are wearing. Exercising at home or wherever you happen to be is a huge benefit, and bodyweight exercises contribute to a high level of fitness without the investment of huge amounts of time.
It's important to listen to your body as you increase your workout time and types of exercise. You will know when it's time to increase the length of your walks and when it's appropriate to add other forms of exercise.
So, the question still remains: how much exercise does it take to obtain and maintain fitness?
It really is important to do some sort of exercise each day. It does not have to be especially strenuous, because a little really does go a long way. Walking is a good choice for your everyday exercise, and then on other days you can do other activities that you enjoy, like bike riding, or playing tennis, or whatever is the most fun for you. Always remember to check in with your body so you don't push too hard.
If you have pain, stop what you're doing. Pain is a sign that something is wrong. Get it checked out, with your doctor, and then, go back to your exercise routine.
A few weeks ago I was talking to a woman who told me that she had knee pain. I inquired about her exercise habits and she told me that after not exercising for years, she had attempted to use the treadmill for an hour a day without building up to that amount of time in small increments. Her knee pain was a direct result of this, and once I explained to her how to work up slowly towards her goal, her knee pain was reduced and then finally stopped.
This same woman is also taking a very pure pharmaceutical-grade coated fish oil supplement, and in addition to her knee pain being gone, she also told me that the pain she had in her elbow and wrist has decreased dramatically.
The reduction in knee pain is certainly due to my slowing down her program, but the corresponding drops in her other joint pains can be attributed to the pharmaceutical grade fish oil. In six weeks or so, as she gradually increases her exercise, and continues with the pharmaceutical grade fish oil, she will be feeling much, much better.
So the answers to the questions that people ask me most frequently are this: exercise is vitally important, but it's equally important to start slowly and build your way up. Don't expect miracle results in a short period of time. Your brain and body will work together to help you, but you have to be a bit patient. Additionally, taking the pharmaceutical grade fish oil will bring everything together to achieve the level of fitness you want, all while "lubing" your joints and muscles at the same time. - 17273
About the Author:
To assist fitness and energy, Dr. Bill recommends you take an enteric coated fish oil every single day.
posted by X - Men at
9:23 AM
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