Just
to warn you up front, this is definitely a "to be continued..." topic.
The discussion of "How to Exercise" justifies at least an entire book
series, video production, and, last but not least, comprehensive and
interactive website.
To help us get on the same page and all get
started on the same foot, I'll assume that you don't currently
exercise. If you do, hopefully, at least for my benefit, you don't
exercise correctly.
Thankfully, if you haven't exercised for a
while, your body will respond to almost anything. Even relatively
pathetic quantities and intensities of exercise will elicit rather
substantial adaptations within the body. And not only will your body
respond favorably to "next to nothing" workouts, it may also respond
poorly to anything beyond that. An initial "less is more" approach is
safe as well as smart.
If you haven't been physically active for
a while, doing less should actually be quite exciting news for you. As
long as you progressively do more than your body is used to doing, you
will adapt in a positive way.
To help you get going, here are some exciting principles for those of you about to be committed... to exercise.
Let's start with cardio. I have two suggestions for aerobic exercise. Take it in stride. Don't do it on a treadmill.
#1: Take it in stride.
Your
cardio sessions should initially be light. Easy does it! Your heart,
lungs, and blood vessels are at the mercy of your brain. If your brain
tells them to take a vacation, you can't expect much out of them when
they go back to work. So... no matter what the person next to you (in
the gym or on the fitness video) is doing, don't try to keep up with
them. You've now heard it straight from the horse's mouth; don't try
to "keep up with the Joneses" at first.
There are many fancy
options on cardio equipment today... hill sequences, random programs,
time intervals, etc.... but don't use them at all for the first couple
of weeks. Just pick a comfortably low workload that you could maintain
for a long time, and do it only for as long as you feel comfortable.
If you only have three minutes, do three minutes. If you have ten, do
ten. 15-20 minutes is probably a better target but, at least at this
point, duration really doesn't matter.
Although a five minute
workout is "next to nothing," it still is more than what you've been
doing recently, right? Your body will have no choice but to respond
accordingly. Put your brain in charge of your body for a change and
your body will change in a way that will recharge your brain. It's a
positive feedback loop that reinforces your efforts.
So, you're
taking your cardio in stride for the first couple of weeks... short
duration and low intensity. Sounds easy, but it sure helps overcome
the resistance of getting started. Now let's look at the part about
not striding. #2: Don't do it on a treadmill.
Most
people, even if completely sedentary, still walk on a daily basis. One
of the key principles to consistent results from exercise is to
regularly perform activities that are not a familiar part of your current routine.
Since
your body has already adapted to walking, then getting on a treadmill,
even if you walk at an incline, is essentially just a high-tech way of
doing what you are already doing each day. Granted, walking, and
jogging, and running are great forms of cardio, but not for you, not
for now. Either it is too familiar or too forceful.
If they're
available, you're better off performing types of cardio that your body
is not used to doing. Force your body to change by forcing it to do
something different. I would also suggest keeping the exercises
limited to non-weight bearing activities; in other words, take a load
off. Start with modes such as biking and rowing so you can at least
sit down while you're moving. These aren't necessarily easy, but
they're easier. Weight-bearing and weight-displacing exercises (such
as stair climbing and jumping rope) should definitely be avoided, at
least initially. So begin with the former and progress to the latter,
later.
Please take this advice to heart... a low intensity of a
little cardio. There's always plenty of time to progress and make
progress. For now, let's just get you out of the gate safely and keep
you heading in the right direction.
For more information about The Best Way to Exercise... CLICK HERE
Most
people, even if completely sedentary, still walk on a daily basis. One
of the key principles to consistent results from exercise is to
regularly perform activities that are not a familiar part of your current routine.