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This week's question:
If you're easing into working out after not working out at all, are there any precautions that you should take? For example, is there a limit to how long or intense you should work out on the first day, week, and month?
Great question! It's always a pleasure to hear that a CR4er has made the decision to start working out. After all, everyone should be getting some form of exercise on a regular basis. But there are plenty of things to consider once you've made the decision to start.
Put Personal Safety First
Before starting any exercise program, you should see your doctor for a routine physical exam and explain to him or her that you plan to start an exercise program. I can't stress this point enough. Don't assume that just because you're young or feel good that you're in such good general health that you're perfectly fit and ready to head off to the local gym and jump on the treadmill.
Why visit your doctor first? A routine physical will eliminate any possible underlying limitations, and blood screening will provide you with important cholesterol information that may dictate the diet you need to follow in conjunction with your exercise program. Ideally, all exercise programs should coincide with a healthy diet.
The Keys to Sticking with an Exercise Plan
Once you've gotten a clean bill of health from your doctor and have the go-ahead to embark on an exercise program, there are some important things to consider and plan for. As ready as you may be to hit the ground running, keep in mind that we first learned to crawl before we walked. Then we walked before we ran!
Perhaps the number one reason a lot of people quit so early in a new exercise program is that they overdo it right from the start. Pain, soreness, discomfort and even injuries can derail one's desire to stick to an exercise routine.
Working out every other day may be a good starting point for you. Remember that getting into shape and staying there is a continual and ongoing process. It's not going to happen overnight, but keep in mind that you are taking steps in the right direction.
When it comes to duration, I would recommend approximately 30 minutes to start and not much more than that. Take weather conditions into consideration and begin with brisk walks or even bike rides. Exercising does not have to revolve around a gym. Be creative and make exercise fun.
You should gradually increase your intensity as you become more accustomed to exercise. As good as you may feel when starting something new, be careful about pushing yourself too hard. The 30 minutes I suggest as a start should not be intense or rigorous.
Remember, too, that one of the key words in your question is "easing". Your first couple of weeks should be treated as a "break-in" process. Once you have become accustomed to low-impact, low-intensity exercise during the break-in process, you can add more frequency, duration, and intensity to your workouts.
By keeping a level head, you can be your own best judge. While it is good to challenge yourself and push yourself, you must first ensure that you are to a level where you can safely and effectively do so. Remember – crawl, walk, and then run. But once you get there don't look back. Keep on running! Enjoy all the benefits that a healthy lifestyle has to offer, and best of luck to all those CR4ers who are committing to exercise and good health.
Once you have begun an exercise program, you can find additional advice here:
Cardio Training for Fat Loss: How Often? How Long?
Editor's Note: Got a question about exercise? Leave a comment below or send NaturalPro a private message on CR4.
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Re: Ask the Pro: Easing Into Working Out
