How to Start Getting Fit
We are all set to leave on our planned trip and I have packed up the car, but my wife is missing, apparently busy with the very important shopping and errands that are required before departure. In the past I've tried to ask her what she is doing and where she is going, but I've learned that it's best to just let her go.
In answering questions about exercise, I am always presented with these two questions: What type of exercise should I do? And how often should I do it?
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.
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.
If you have been something of a couch potato until now, you really need to start slowly. Walking is an excellent way to ease into a fitness program and you can begin with as few as ten minutes a day. Stick with that for a week and then increase by five minutes. The next week, increase by five more, and keep increasing as the weeks go 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.
The great thing about bodyweight exercises is that you don't need to go to the gym, use any special equipment, or buy any special clothing. You can do the exercises right in your own home and get very fit in less time than you may think.
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.
How much exercise is enough?
Basically, it's all about doing some type of exercise each day. It doesn't have to be grueling -- we're talking about doing a little something every day to keep yourself fit. Walking can be the exercise that you do every day, and then you can supplement your routine on other days with activities that you enjoy, such as swimming or yoga. Choose something you like and remember to pay attention to what your body is telling you so that you don't overexert.
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.
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 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. - 17268
In answering questions about exercise, I am always presented with these two questions: What type of exercise should I do? And how often should I do it?
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.
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.
If you have been something of a couch potato until now, you really need to start slowly. Walking is an excellent way to ease into a fitness program and you can begin with as few as ten minutes a day. Stick with that for a week and then increase by five minutes. The next week, increase by five more, and keep increasing as the weeks go 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.
The great thing about bodyweight exercises is that you don't need to go to the gym, use any special equipment, or buy any special clothing. You can do the exercises right in your own home and get very fit in less time than you may think.
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.
How much exercise is enough?
Basically, it's all about doing some type of exercise each day. It doesn't have to be grueling -- we're talking about doing a little something every day to keep yourself fit. Walking can be the exercise that you do every day, and then you can supplement your routine on other days with activities that you enjoy, such as swimming or yoga. Choose something you like and remember to pay attention to what your body is telling you so that you don't overexert.
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.
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 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. - 17268
About the Author:
To assist health and energy, Dr. Bill recommends taking an enteric coated fish oil every single day.
posted by X - Men at
8:57 AM
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