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?
Let's start with the first question.
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 this happens, they get discouraged, and then they stop exercising because it hurts. This isn't a good outcome, and won't provide you with any benefits, whatsoever.
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.
Easing in to exercise in this way is better for your body because it gives it the opportunity to adjust to your new level of activity and you also have time to recuperate between workout sessions. If you do the math, you will realize that you will be walking for thirty minutes a day in the space of just one month, which is really great for someone who is not used to regular exercise.
As soon as you can manage to get yourself up to walking forty-five minutes per day, you can add more types of exercise to your routine. I'm a fan of bodyweight exercises, and I'll tell you more about them below.
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?
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.
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 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 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. - 17274
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?
Let's start with the first question.
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 this happens, they get discouraged, and then they stop exercising because it hurts. This isn't a good outcome, and won't provide you with any benefits, whatsoever.
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.
Easing in to exercise in this way is better for your body because it gives it the opportunity to adjust to your new level of activity and you also have time to recuperate between workout sessions. If you do the math, you will realize that you will be walking for thirty minutes a day in the space of just one month, which is really great for someone who is not used to regular exercise.
As soon as you can manage to get yourself up to walking forty-five minutes per day, you can add more types of exercise to your routine. I'm a fan of bodyweight exercises, and I'll tell you more about them below.
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?
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.
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 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 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. - 17274
About the Author:
To assist pain relief and energy, Dr. Bill recommends taking an enteric coated fish oil every day.
posted by X - Men at
8:33 PM
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