I remember when I first began cooking for myself and my family; I was amazed at the things I didn’t know, Recipes called for ingredients I had never heard of and they listed obscure techniques like “braising" and “poaching”. Cookbooks were under the assumption I had all the right cooking tools and knew the exact measurement of a “pinch”. People would say, “Just follow the recipe,” or “You’ll know when it’s cooked through”, so we plodded through burnt chicken, crunchy pasta and watery sauces as I tried to get it right. It’s so natural for some people, but not for me. But over the years I built on what I learned and improved with each step.
It’s the same with any new venture; especially exercise. It’s scary at first because you have no idea where to start. Then, when you do start, it seems as if there’s a whole new language you need to know. "What's a rep? What are intervals? How do I know my BMI?, etc.,etc!!" So let’s backtrack a little from previous posts and start at the beginning. How do you even start an exercise program, let alone incorporate intervals, music and heart rate monitors into your program?
Making the decision to begin exercise is the first step, and committing to make it a priority in your life is the next. Just get out there and move. Remember, before beginning any exercise program, check with your doctor to make sure you are aware of any health restrictions. If you start by pushing yourself to the limit every day you may not last very long, so take a long-term look at your goals. If you attempt "too much, too soon", it will lead to soreness, fatigue and even injuries. Just start by just getting your body used to exercising and begin with the simplest and most convenient of all exercises, walking.
You can start off walking for 15 to 30 minutes 2-4 days a week at a comfortable pace. Then, begin alternating 2-5 minutes of brisk walking with 2-5 minutes of easy walking, gradually increasing the ratio of brisk to easy. Once you've worked up to 30 minutes of brisk walking, you could add in running if you like. The whole process could take anywhere from eight weeks to four months, so listen to your body and don't feel pressured to go too fast. By wearing a pedometer, you can track your progress and set some distance goals.
No matter what people might tell you, there’s really no right or wrong way to stay active. The key is to find something that works for you whether it’s walking after dinner, using a treadmill or bike, taking an aerobics class, or joining a softball league. If you're just beginning an exercise program, start in the low range of the above recommendations and then add strength training exercises to your workout, twice a week.
If you want to try strength training exercises at home, an excellent book for beginners is Body For Life by Bill Phillips or Bob Greene’s Total Body Makeover. Both books cover basic weight training exercises and provide beginner routines. Also, many gyms offer classes that focus on weight training in a class like format (I’ll go over some of these in a post next week). You can also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.
Probably the biggest challenge you’ll face is changing your lifestyle. Since it takes time to develop new habits, try to develop a positive attitude and forgive yourself for minor setbacks. Along with the right attitude, having a support system is crucial in starting a workout program. You might be more likely to stick to your exercise plan when your family or friends are included in your plan. Try to find a walking partner (maybe someone at work or another parent at your child’s school), play tennis or take a class with your spouse, or go rollerblading (or any physical activity) with your kids. If timing makes it difficult to work out with a partner, make sure your family and friends understand your commitment and ask them to encourage your efforts.
You’ll also be more successful if you make yourself accountable. Think of exercise as something you do without question, like brushing your teeth or going to work. Again, you probably won’t see many external benefits for the first four to six weeks, so try to stay focused on your lifestyle choice and enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. For more information on starting an exercise program go to:
http://www.mayoclinic.com/health/fitness/HQ00171
Or contact me with any questions at hkraus52@gmail.com
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