Simpler is Better
Whether you are veteran exerciser or just starting out, keeping your
exercise program simple and fun improves the chances of staying with it for
a lifetime. Starting an exercise program is a good New Year's resolution as
long as it is safe, effective and works for you. Like many things, one size
does not fit all especially when it comes to exercise. You have a unique
set of strengths, weaknesses and health limitations that must be taken into
consideration when designing an exercise program. Keep the following points
in mind as you increase activity for the New Year.
Take it Slowly
If you have not been exercising, the best approach is to take it slowly.
There is no making up for lost time with exercise. The muscles first need
to recognize that you are starting to use them more. Next, the tendons
(they attach muscles to bones) respond to the new activity by increasing in
size to handle the extra strain. The bones, especially where the muscle
tendons attach, begin strengthening to withstand the additional forces.
Finally, the joints increase their lubrication to keep your cartilages
slippery and prevent premature wear. As you can see, there is a lot going
on once you start an exercise program. Most studies have shown that it
takes anywhere from 4 to 8 weeks, based on health and conditioning levels,
for this process to unfold. The bottom line; don't rush it or you will pay
the price.
Staying Injury Free
The worst thing you can do is over train in the first few days or weeks.
The signs of over training are sore muscles and joints or a feeling of
general tiredness. The mantra of "no pain, no gain" is a myth. You can see
significant improvements in strength and conditioning without having to
hurt all the time. As a beginner, if it hurts, stop. Ignoring the pain only
sets you up for injury. Mild stiffness is to be expected but pain tells you
that something is wrong and "enough is enough." You might be using the
wrong weight, performing too many repetitions or moving your body past its
accepted range of motion.
Getting Started Weeks 1 through 8
It is possible to improve your strength and conditioning without pain and
suffering. It just takes a little patience and listening to your body for
the signs of over training. To get you started in the right direction,
let's review some exercise program design basics for weeks 1 through 8.
Get Warmed-Up
Take 8 to 10 minutes to do a proper warm-up. Pick an activity (walking,
skipping, light jump rope or climbing stairs) that will give you a moderate
challenge and start creating a little heat on your forehead. This time
should be gradual and relaxed.
Maintain Good Form
Knowing or learning good form is critical to any exercise program.
Breaking good form just to lift more weight greatly increases the chance of
injury. Keep your knees bent, back straight and elbows from locking out on
all exercises. If you have been diagnosed with osteoporosis or osteopenia,
avoid toe touching motions, rotating the trunk and sit-ups or crunches.
Breathe, Breathe, Breathe
Proper breathing is essential for oxygenation and energy formation, core
stabilization and proper back support. Breathe out on the exertion phase of
the exercise and in on the resting phase. Do not hold your breath at any
time because it will contribute to elevating your blood pressure.
Pick a Comfortable Weight
Your weight lifting program wants to stay fairly light for the first 4 to
6 weeks. For any exercise, start with a weight that, with good form,
becomes challenging after the 10th repetition. (a repetition is one
completed movement of the exercise) Stay in the range of 8 to 15
repetitions for maximum safety and benefit.
Don't Forget to Stretch Afterwards
Stretching at the end of every workout keeps the muscles from shortening
and helps you get stronger, faster. Flexibility also keeps your joints
working smoothly, reducing aches and pain and preventing premature wear
and tear.
