Tips on Starting to Exercise

Tips on Starting to Exercise
A 2009 Gallup poll found that only 27 percent of Americans are getting the American Heart Association's recommended 150 minutes of exercise per week. Fortunately, it's never too late or early to reap the benefits of regular exercise. When you're first starting to exercise, take it slow to build stamina, reduce injuries and improve the likelihood that you will continue exercising. As with any lifestyle change, consult your doctor before embarking on a fitness routine.

Warm-Up and Cool-Down
Wear loose-fitting comfortable clothing and supportive shoes. Before exercising, warm-up for five minutes to slowly increase your heart rate and warm your muscles. A warm-up may include slow walking, marching in place or other low-impact exercises. Follow your workout with an additional five minutes of light physical activity and stretching to slow your heart rate and breathing.

Cardiovascular Exercise
The American Heart Association suggests exercising at a moderate pace for a minimum of 150 minutes per week or 30 minutes a day, five days a week. Beginning cardiovascular exercises may include walking, swimming, biking, dancing and light jogging. The exercise does not have to be done in one session. Breaking your cardiovascular routine into 10 or 15-minute intervals offers the same health benefits and helps beginners build stamina. Gradually increase the duration as you adjust to your new routine.


Strength Training
Strength training helps strengthen bones, builds muscle and increases the burning of calories. The National Institute on Aging recommends strength training all major muscle groups at least twice a week. Use weights that are hard for you to lift, but not so had that you cannot do eight repetitions of a given exercise. Avoid weight training the same muscle group two days in a row. Your muscles need time to repair after strength training. Strength and Conditioning Specialist Stew Smith recommends a stretching routine during your first week of exercise, progressing to calisthenics and light weight training during week two.

Motivation
Set weekly or monthly fitness goals and track your progress. If your goal is overall health, gradually increase the duration of your exercise routine. If strength is your goal, track increased weight and repetitions. Calculate weight loss progress by your weight and measurements. However, avoid weighing yourself more than once a week as your weight fluctuates and daily weight changes are not indicative of progress.

Warnings
Exercise should not hurt. Mild soreness after weight training may occur but any exercise that causes sharp or continuous pain should be discontinued and your doctor should be consulted. Additionally, you should be able to carry on a conversation during cardiovascular exercise. The goal is to elevate your heart rate and breathing gradually.