How to Start Getting Fit
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.
When people ask me about exercise, the two most frequent questions are: What is the best type of exercise for me to do? And how much time do I need to put into it?
So, first question first.
It's very important to begin slowly when you are not in shape. People who are not used to exerting themselves can throw themselves into an exercise program that is too strenuous for them, and often end up with aches or injuries. This is really the body's way of protecting itself and urging you to go more slowly.
When pain or injuries happen, people tend to get dejected and will stop their exercise program. Of course, this is not the desired outcome and won't help you in the least.
Starting slowly is the key to a good exercise program. I recommend starting with a ten minute walk each day. The next week you can increase to fifteen minutes, and the next to twenty, each week increasing by these five minute increments.
This gives your body time to adjust, and recuperate. In just one month you'll be up to thirty minutes, and that's pretty good for someone who was sedentary.
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 can be done anywhere, and you don't need a fancy gym, or any flashy exercise outfits. You can do them right in the privacy of your home, and you can get extremely fit in a relatively short period of time.
Increasing your workout time and adding other types of exercise is best done slowly. Listen to your body -- it knows and will tell you when it's time to rev up and enhance your routine.
How much exercise is enough?
You really should do something every day. It doesn't have to be long or hard, but a little something every day. Walking can be the everyday exercise, and then on other days you can do bodyweight exercises, or attend yoga classes, or play tennis, whatever you are comfortable doing. Remember, listen to your body, it will tell you what you can do.
If you are having pain, it's very important that you stop exercising and go get checked out by your doctor. Pain means something is wrong and it needs to be attended to. Once your doctor says it's okay, you can pick up where you left off with your exercise routine.
Just last week I talked to a woman who had knee pain. It turns out she went from not exercising for a number of years to jumping on the treadmill for an hour a day. Quite naturally, her body rebelled. I slowed her training program way down, and presto chango! Her knee pain improved, and then stopped.
In addition to slowing down her workout routine, the woman is also talking a very high quality pharmaceutical-grade enteric coated fish oil supplement, and she reports that not only is her knee pain gone, but the pain she was experiencing in her elbow and wrist have almost disappeared as well.
The lessening of her knee pain is definitely a result of slowing down her exercise routine, but the decrease in the pain she was experiencing in her wrist and elbow is certainly due to her ingestion of the pharmaceutical-grade fish oil. In due time, probably after six weeks or so, she will be feeling much better -- all due to the gradual increase in her workout routine combined with the intake of the pharmaceutical-grade fish oil.
So, the bottom line is: exercise is extremely important, but it's just as important to take it easy on yourself as you build your routine. You can't expect to be perfectly fit immediately after starting your training. Your body will do its best to get you up to a higher fitness level, but you have to give it time. And the addition of the pharmaceutical-grade fish oil will help your heart and brain work together to keep you going, with the added benefit of "lubing" your muscles and joints. - 17269
When people ask me about exercise, the two most frequent questions are: What is the best type of exercise for me to do? And how much time do I need to put into it?
So, first question first.
It's very important to begin slowly when you are not in shape. People who are not used to exerting themselves can throw themselves into an exercise program that is too strenuous for them, and often end up with aches or injuries. This is really the body's way of protecting itself and urging you to go more slowly.
When pain or injuries happen, people tend to get dejected and will stop their exercise program. Of course, this is not the desired outcome and won't help you in the least.
Starting slowly is the key to a good exercise program. I recommend starting with a ten minute walk each day. The next week you can increase to fifteen minutes, and the next to twenty, each week increasing by these five minute increments.
This gives your body time to adjust, and recuperate. In just one month you'll be up to thirty minutes, and that's pretty good for someone who was sedentary.
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 can be done anywhere, and you don't need a fancy gym, or any flashy exercise outfits. You can do them right in the privacy of your home, and you can get extremely fit in a relatively short period of time.
Increasing your workout time and adding other types of exercise is best done slowly. Listen to your body -- it knows and will tell you when it's time to rev up and enhance your routine.
How much exercise is enough?
You really should do something every day. It doesn't have to be long or hard, but a little something every day. Walking can be the everyday exercise, and then on other days you can do bodyweight exercises, or attend yoga classes, or play tennis, whatever you are comfortable doing. Remember, listen to your body, it will tell you what you can do.
If you are having pain, it's very important that you stop exercising and go get checked out by your doctor. Pain means something is wrong and it needs to be attended to. Once your doctor says it's okay, you can pick up where you left off with your exercise routine.
Just last week I talked to a woman who had knee pain. It turns out she went from not exercising for a number of years to jumping on the treadmill for an hour a day. Quite naturally, her body rebelled. I slowed her training program way down, and presto chango! Her knee pain improved, and then stopped.
In addition to slowing down her workout routine, the woman is also talking a very high quality pharmaceutical-grade enteric coated fish oil supplement, and she reports that not only is her knee pain gone, but the pain she was experiencing in her elbow and wrist have almost disappeared as well.
The lessening of her knee pain is definitely a result of slowing down her exercise routine, but the decrease in the pain she was experiencing in her wrist and elbow is certainly due to her ingestion of the pharmaceutical-grade fish oil. In due time, probably after six weeks or so, she will be feeling much better -- all due to the gradual increase in her workout routine combined with the intake of the pharmaceutical-grade fish oil.
So, the bottom line is: exercise is extremely important, but it's just as important to take it easy on yourself as you build your routine. You can't expect to be perfectly fit immediately after starting your training. Your body will do its best to get you up to a higher fitness level, but you have to give it time. And the addition of the pharmaceutical-grade fish oil will help your heart and brain work together to keep you going, with the added benefit of "lubing" your muscles and joints. - 17269
About the Author:
To increase pain relief and energy, Dr. Bill recommends you take an enteric coated fish oil every single day.
posted by X - Men at
8:47 AM
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