Tips for Beginners
What can improve your mood, help relieve insomnia, and lower your risk for heart disease, diabetes, high blood pressure, and colon cancer? The answer is regular exercise. It may seem too good to be true, but it's not. Hundreds of studies conducted over the past 50 years demonstrate that exercise helps you feel better and live longer.
- Control your health status through a medical checkup before beginning a program.
- Progress slowly in the exercise program.
- Choose primarily activities which engage as large a muscle mass as possible, ie: jogging, cycling, swimming, cross-country skiing, etc.
- Remember, it is not necessary to be exhausted to achieve improvement in physical fitness.
- The training should be accomplished continuously and intermittently.
- The improvement in physical fitness will depend on your initial fitness level.
- It is never too late to start exercising regularly.
Aerobic Exercise How Long -- How Hard
Over the years there have been various thoughts about how much exercise is enough. There is not perfect answer that fits everyone. However there are some generalizations that most experts agree are applicable to the majority of adults.
If you have been inactive for a long period of time, then safety must be foremost. Build up your endurance gradually. You might begin with 5 minutes a sessions. As your endurance improves, increase the duration of the session. Your goal should be to sustain 30 to 60 minutes of activity daily at least three to four times a week.
Endurance exercises should never leave you short of breath, feeling dizzy or lightheaded. You should be able to hold a normal conversation while at the peak level of effort. Another way to determine how hard you should work is the targeted heart rate or THR
The THR is a common way of judging how hard you should exercise during endurance activities. It tells you how fast the average person should try to make his or her heart beat during endurance sessions. Making it beat faster than the upper end of the range is not advisable.
The general formula for the average person is 220 minus your age X 60% for the low end and X 90% of HR at max. For example, if you are 35years old, the formula is 220-35=185 x.60% = 111 for the low end. The upper limit would be 220-35=185 x.90% = 167.
If you have any heart issues, taking medication or have been sedentary for a long time, then consult with your physician. The above formula may not apply to you.
Always warm up before beginning any exercise. Stretch gently before training, during and as part of your cool down when your workout is complete. Avoid ballistic stretching. Be sure to bring your heart levels up to, not over, the recommended levels by your physician. Drink plenty of water before during and after your workout.
Stay within your abilities. Nothing will side track your progress more than injuries. As your conditioning improves, increase the intensity of your workouts.
The Right Equipment
Choosing the right exercise equipment is always a daunting task. This is especially true if you are new to training. Any weight reduction program benefits dramatically when you engage in regular cardiovascular activity. The following will give you an idea about the main characteristics of our cardio equipment.
Stationary Bikes
Stationary cycling is an excellent form of exercise if you're hampered by excess weight or have difficulty supporting your body (obesity, muscle diseases, extreme weakness). Cycling allows gravity to be taken out of the picture. Tension levels are adjustable. As your stamina improves, you can ratchet up the workout to burn calories at an even faster pace. Recumbent bikes provide additional comfort by minimizing strain on the lower back.
Stair Steppers
Stair steppers have become the number one home exercise machine purchased in the past five years. And why not? A stair-stepping workout puts minimal joint stress on ankles, knees, and hips, while providing maximal toning for the buttocks, hips, thighs, and calves, along with outstanding cardiovascular benefits.
Elliptical Machines
Ellipticals, appropriate for all fitness levels, maximize the time spent exercising while minimizing wear and tear on your joints. Using ellipticals is a great way to add to or improve your cross-training workout. Best of all, ellipticals add variety and may keep you motivated if you are bored with your current fitness routine. Ellpitcal machines work both the upper and lower body simultaneously. Some manufacturers claim you will burn up to 720 calories per hour. Of course, how many calories you burn depends on the intensity level of your workout.
For more advanced information, refer to Resources.
