Over the past two Thursday blogs we’ve been taking a look at eating healthier, by focusing on portion sizes and nutritional content. Another important step to achieving one’s health goals is fitness. If you are looking to start a new exercise program, then this blog is for you.
If you are over 35 years of age or have been inactive for several years, you should consult your physician before starting an exercise program. If you currently have or have ever had any of the following medical conditions, you should consult with a physician prior to beginning an exercise program: high blood pressure; heart trouble; family history of stroke or heart attacks; frequent dizzy spells; extreme breathlessness after mild exertion; arthritis or other bone problems; severe muscular, ligament or tendon problems; or other known or suspected diseases or medical conditions, including back problems.
Beginning a Cardio Program
When beginning, be sure to incorporate an aerobic exercise program that is low-intensity. Starting out slowly allows your heart and lungs to become conditioned and allows for the body to adapt, which decreases risk for injury. If you can carry on a conversation during exercise then the level of intensity is appropriate. Start out exercising 3-5 times a week and start with 10 minutes each session. After a few weeks you can gradually increase your frequency and length of exercise sessions. Gradually work up to 30 minutes for each workout session. Each workout should begin with a warm-up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
The exercise program should also include stretching before and after each workout to improve flexibility. Stretch each muscle group and hold the stretch for at least 30 seconds. Be sure to hold the stretch without bouncing and only stretch until you feel a slight amount of tension.
Strength Building
Lastly, include a strength building program along with your cardio sessions. The weight training will maintain current muscular strength and improve areas that are weak or unbalanced. Aim to do weightlifting exercises for each muscle group at least 2-3 times per week for maximal results. Remember that the muscles need to rest a day in between, so only lift the same muscle group every other day to avoid straining or injuring the muscle. If you are new to lifting weights, ask for assistance from a certified personal trainer to help you put together an effective and safe workout.
Staying motivated can be challenging so try different exercises and change up the routine frequently to avoid boredom.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.