Getting started on an exercise regimen can be hard to commit to, causing many people to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic recommend seeing a physician before embarking on any exercise or weight loss regimen since every person is different and may need medical treatment prior to beginning activity. Most experts also say that some cardiac conditions as well as orthopedic issues may pose dangers to people participating in anaerobic exercise. This includes any type of weight bearing activities. Assuming that an individual has been cleared by their physician for exercise and weight loss, it is suggested to start slowly if they have not been exercising regularly. Starting slowly with a moderately-paced walk for 20 -60 minutes, contingent on each individual’s conditioning level, is a perfect place to start.
Get Started Now: Overcoming Obstacles in Weeks 1 and 2
Walking not only raises your heart rate, but it also increases the flow of blood to each muscle and provides the catalyst for a faster metabolism. When getting ready for a sports or team sporting game, start with 60 minutes of fast walking (at a clip of about 4 to 4.5 MPH) for week 1 with 2-minute running intervals every 5 minutes. This type of moderate activity is also recommended by personal trainers for weight loss as well. If an individual has a significant amount of excess pounds to lose and is experiencing aches in their feet, the problem is probably flat feet. Get a doctor’s opinion right away before continuing an exercise plan. Flat feet treatment that is addressed immediately in one’s exercise regimen can prevent more severe foot problems from occurring later.
Meeting the Challenges of Weeks 2 Through 5 Head On
The second and third weeks of the exercise routine should be focused on increasing the body’s endurance. Providing your muscles with the crucial oxygen they need during activity can be attributed to an increased ability to exercise for longer spans of time. Whether strolling or sprinting, your heart will adjust the way it pumps as it starts to match the body’s need for oxygen-rich blood and sends it to the muscles. The next step is to increase running intervals for weeks 4 and 5 by jogging for 5 minutes and walking for two minutes. For exercisers who are still new, keep up the activity for 30 minutes; advanced athletes should continue for up to 60 minutes. If foot discomfort starts in this stage of training, make an appointment with a physician about possible plantar fascitis, a frequent ailment among people with high levels of activity. These types of conditions causes inflammation and tearing in the foot tissues. Ask the foot doctor about exercises for plantar fasciitis that heal the condition. The best treatment is ongoing and consistent therapy including exercises for plantar fasciitis.
The Final Weeks Reap the Biggest Rewards
If you get enthusiastic and decide to go to the next level, in the final stage of training for increased athletic performance, or for those who are trying to get back into shape is to jog for 10 minutes and stroll for 1 minute. Beginners can now be considered as intermediate runners and should continue for 30-40 minutes whereas advanced-level athletes should do this for sixty minutes. Whether intending to lose weight or increase endurance, a jogging routine like this will raise the body’s metabolism from the very first day. If painful foot conditions continue to be a problem at this stage and treatment has already been sought, try wearing sport orthotics. These devices not only give support and softness for ultimate comfort, they can avoid injuries by correcting the effects of overpronation.