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Start Exercising

A Beginner's Guide to Starting an Exercise Program

Regular exercise promotes better overall health, reduces your risk of developing certain cancers, improves the way you look and feel and reduces stress. It also puts more fun and enjoyment in your life.

The American College of Sports Medicine recommends adults exercise aerobically a minimum of 20 minutes three times a week. But 10-minute workouts may be sufficient if you're just starting out.

The following guidelines will help you plan a safe and effective exercise program.

CHECK WITH YOUR DOCTOR

Get your doctor's OK before starting an exercise routine if you've been sedentary for more than a year, are over 35, are pregnant or have heart disease, high blood pressure or another medical condition.

START SLOW

Start exercising gradually and work up to a more intense routine. For example: If you want to run for exercise, start out by walking for 20 minutes three times the first week; then walk for 15 minutes and run for 5 minutes three times the second week; then walk for 10 minutes and run for 10 minutes three times the third week, etc.

SET REALISTIC GOALS

Find an activity you enjoy and look forward to doing. Exercise will then become more of a reward than a chore. Set reasonable time and performance goals. Schedule 30-minute instead of 60-minute workouts if you're always pressed for time. If you're new to running, and your goal is to run a 10K race, give yourself enough time to safely train for the event.

SCHEDULE YOUR WORKOUTS

Designate time in your schedule just for exercise. Choose a time you're most likely to be able to adhere to.

GET EXPERT ADVICE

Get instruction from a profes-sional when you start a new activity. You'll reduce the likelihood of injury and be a better player because you'll learn proper form and technique.

WEAR THE RIGHT SHOES

Improper footwear or worn-out shoes can cause pain and injury. Shop for shoes at a reputable shoe or sporting-goods store. If you plan to participate in several activities, purchase a cross-training shoe suitable to those activities.

Pay attention to how your shoes are wearing. Replace them when they start losing their support.

USE THE RIGHT EQUIPMENT

Use the appropriate protective gear. Racquetball players should wear eye protection; in-line skaters need wrist, knee and elbow guards; and cyclists should wear helmets.

Have your grip measured by a knowledgeable salesperson if you're taking up racquetball or tennis. Using the wrong grip size can increase your risk of tennis elbow and wrist and hand pain.

ALWAYS WARM UP AND COOL DOWN

Warming up before aerobic exercise or weight lifting improves your muscle function as it reduces your risk of injury and abnormal heart rate. A 5- to 10-minute warm-up is sufficient for most activities. For a general warm-up, try: jogging in place, walking briskly or cycling on a stationary bicycle. Depending on your activity, you may want to add a warm-up specific to your sport. For example: Tennis players can volley back and forth before starting a match.

pEasy Does ItS If You Have a Health Problem

You can still take part in a moderate exercise program if you have diabetes, heart disease, asthma, high blood pressure or any other medical condition. But use common sense, avoid high-risk activities and check with your doctor before beginning to work out.

Keep these precautions in mind once your physician gives you the go-ahead:

• If you have high blood pressure, don't do isometrics; don't use hand weights while exercising; and don't exercise with your arms above your head for extended periods. Maintain low to moderate intensity when walking, dancing, bicycling or performing any other aerobic exercise.

• If you're a stroke victim or have coronary heart disease, maintain low to moderate intensity during aerobic exercise. Don't use hand weights while exercising.

• If you have arthritis, begin each workout with a gentle but thorough warm-up. Stop an activity that becomes painful. Participate in low-impact activities such as cycling, rowing and swimming.

• If you suffer from lower-back pain, stop a workout or other activity that causes or increases pain. Don't use hand or leg weights when doing any aerobic activity, and avoid twisting your upper body or bending forward in an unsupported position.

• If you're diabetic, always carry digestible carbohydrates such as candy or fruit juice in case you experience hypoglycemia.

• If you have asthma, begin your workouts with a gentle warm-up. Always have bronchodilator medications on hand.

Sticking With Your Resolve to Exercise

Until the exercise habit becomes as much a part of your life as eating and sleeping, part of you will look for reasons to quit. The following suggestions will help you stay committed to getting in shape.

STAYING POWER

• Define your goals. Having specific fitness goals helps you stay focused and able to choose the best workout for you. Goals also help you stick with your regimen when you're tempted to let it slide.

• Pay attention to your inner voice. Re-evaluate your exercise program if you start feeling like you don't have enough time to work out. Maybe the program requires more time than you can spare. You may need to exercise less often or for a shorter time period.

• Go the distance. Consider setting a long-term distance goal for yourself if you walk, run, swim or bicycle for fitness. For example: Estimate the distance from your home to your favorite fantasy-vacation destination. Keep a daily log of your mileage as you work your way to paradise.

• Reward yourself along the way. Promise to buy yourself a treat when you reach a short-term goal. New athletic shoes, clothes or tickets to a professional sports event may motivate you to stick with your program.

• Make your goals known. Sharing your goals with others makes it harder for you to skip your workout.

• Find an exercise partner. Besides making exercise more enjoyable, working out with a friend or spouse increases your chances of sticking with your exercise program by 65%.

• Do more than one sport or fitness routine. Working out at a variety of activities can keep boredom at bay. You might try: Swimming on Mondays, walking on Wednesdays and taking an exercise class on Saturdays.

• Track your progress. Results-oriented individuals often derive satisfaction from tracking their progress. Record the particulars of each workout into a logbook or input them into a fitness-tracking computer program.

• Shake things up. Exercise after work for a week or two if you usually exercise before work. Switch to a stationary bicycle for several workouts if you usually walk on a treadmill. Sign up for a four-week exercise class if you usually exercise alone. Work out at a faster or slower pace than you normally do. Changing your routine breaks the monotony and lets you try new activities that you may find you prefer.

• Get help. You may consider quitting your routine if your progress slows. But book a few sessions with a fitness professional or trainer before you quit. A pro can help you fine-tune your workout to bring faster results. Work with a trainer at your health club or gym or hire a personal trainer.

• Keep your mind active. Start listening to music or a book on tape while you exercise on a fitness machine if you find yourself watching the clock during your workouts.

• Take time off. Take a break for a few days if you feel burned out. Use the time off to re-evaluate your goals and fitness activities.

• Become more active. Don't think of exercise as something that's confined to the gym. Go for a walk after dinner. Park your car a few blocks from your destination.

• Utilize the strength you've developed. Fitness is not just for looks. Go out and use it.

For example: Incorporate bicycling, hiking and other recreational activities into your vacations or join your company's softball or basketball team.

Fitting Fitness Into a Busy Schedule

As much as you'd like to start exercising and get in better shape and health, you may find it difficult to find the time on a regular basis.

These suggestions can help you do so:

• Break it up. If you don't have a half-hour or an hour to exercise all at once, that's OK. Studies show you'll still get benefits by working out for just 10 to 15 minutes at a time. Find two or three short periods during your day.

• Make an appointment with yourself. If you're a slave to your schedule, schedule time for fitness, too.

• Make it easy on yourself. Find a place to work out that's close and convenient. For ultimate convenience, you can exercise at home with a simple set of hand weights or on a staircase.

• Do it early. If you leave your fitness routine until the end of your day, it'll fall victim to every over-long meeting and traffic delay. Get out and get going first thing in the morning. That way it's done -- and it's a great way to start your day.

• Lunch on fitness. Instead of spending your lunch period at your desk or in the cafeteria, brown bag it and take a brisk walk.

• Make weekends count. If you struggle to squeeze in short periods of exercise during the week, schedule an hour per day on Saturday and Sunday for longer activities to build endurance, manage stress and remind yourself that exercise is fun. Don't over do it though.

• Do two things at once. If you simply can't turn off your favorite television show, do floor stretches or step-ups in front of the TV. Grab a hand weight and do some bicep curls while you read your morning newspaper.

• Work out with the kids. Bicycle with your children, or, if they're younger, trot alongside them while they bike. When you take them to soccer practice, do a lap around the field or climb the bleachers a few times instead of just sitting and watching.

For More Information

American Running and Fitness Association, call 800-776-ARFA or visit www.americanrunning.org for training tips and information on how to prevent and treat sports injuries are available at this site.

Fitness Link -- www.fitnesslink.com At this site, you can get answers to your fitness questions, access in-depth articles and read quick tips on exercise, aerobics, strength training, stress reduction and nutrition.

Fitness for Dummies by Suzanne Schlosberg and Liz Neporent, IDG Books, 2000, $19.99.
 

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