The Joy of Exercise

Suppose that you are going to follow a programme of aerobic exercise. Let’s start with Day One and I’ll take you through your first session. Let’s say you don’t know what you want to try. I suggest fast walking. It’s easy to do, and you don’t have to buy anything for it. Just wear a decent pair of shoes with some arch support.

Before you leave the house, do two things. First, get a watch with a seconds hand so you can take your pulse about five minutes into the workout. Second, warm up your body by gently bending, twisting, and stretching for about 10 minutes. This is important, so don’t leave it out.

Are you ready? Start walking slowly, gradually increasing your speed until you feel your heart is beating rapidly. Try talking. If no one is with you, talk out loud to yourself. If you feel too out of breath, slow down until you can carry on a conversation. And don’t pay any attention to the people staring at you! Keep this pace for about five minutes.

As you continue to walk, take your pulse. You can find it on your wrist, about an inch from the base of your thumb, or on your neck, an inch below your ear. Remember what your pulse is supposed to be per minute? Right, between 140 and 160 beats. But that takes too long too count. So, let’s make it easy. Take it for six seconds and add a nought. Your number now should be 14 to 16. Easier, isn’t it? Is your number in this range? Is it higher? If it is, slow down for the end of your workout. Is it lower? Then pick up the pace.

You won’t have to take your pulse every time you go out and you won’t have to talk to yourself each time either. Once you’ve done it a few times, you will know what it feels like to be within your training range. Exercising at your training range for 20-30 minutes is ideal, but any amount of exercise counts. When you have finished your workout, slow down gradually and end by stretching, so your muscles won’t be sore the next day.

If walking seems too boring, ask a friend to join you. Just remember, her or his pace and training rate may be different. Many people take their headphones along to relieve the boredom. Still not your thing? Would you feel better in a structured aerobics class? Or how about checking out some of the exercise videos, to see if they would work for you? How about bike riding, climbing stairs, or skipping with a rope. There are many options. Just make sure you like what you choose.

Why people stop Workout

When people start a fitness programme—and I’m not just talking about teenagers—they do one of two things wrong. Either they go at it too vigorously and burn out, or they don’t work hard enough and get discouraged because the results take too long.

It could be that this has already happened to you in the past. You got excited at the prospect of losing weight. You begged your mum for the blank cheque to get the right clothes, shoes, and equipment. Day One you hurried off to the gym or hit the streets. In order to get this activity over as soon as possible, you ploughed into it full steam ahead. Three minutes later the steam evaporated, you were huffing and puffing and ready to call it quits. You rested for a minute, then ploughed into it again until exhaustion took over. Stop, start, stop, start. Your muscles ached, your joints cried out, and above all, you were NOT having fun.

Or maybe you gave in to a parent’s or friend’s nagging and half-heartedly strolled around the park once a week, or signed up for a class but couldn’t seem to make it to all the sessions. You vowed that exercise was not your thing, never was, and never would be. Does this ring a bell? If it does, don’t give up yet. Take a chance, and try again.

You must prepare your body to work out. Ease into it. Don’t shock it. Get used to the way you feel when your pulse is increased. Does it seem uncomfortable? Maybe you should ease up. Feel your muscles. Are they tight? Consciously relax, and they will loosen up. Whether you are starting to change your eating habits or you are beginning to exercise, do it gradually and steadily. Your chances of staying with it improve. Do it right. Take it slowly. Stick with it. You and your body will be glad you did.

When you start your exercise programme, start slowly. Don’t jump into one hour of rigorous sweating the first day. Get used to the idea, and if 10 minutes is all you can handle, fine. Build on that. It is better to adjust to the idea and new feelings and build on that gradually rather than burn yourself out after a few times. But do make a commitment, and even if you miss a few sessions, keep your promise to yourself. Sticking to your goal will make you feel better both physically AND emotionally.

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Category: Bodybuilding, Equipment, Exercise, Fitness, Workout

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