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Getting Started
& Goal Setting |
Proceed with caution. Anyone beginning an exercise regimen should begin slowly. Allow yourself to get used to the strain of physical activity. As your body adjusts, you'll be able to increase the duration and intensity of your program. If you feel any discomfort, stop exercising and consult your doctor.
Dress comfortably in loose-fitting clothing. Wear the appropriate footwear. Consider the weather. If the temperature and humidity are extreme, either too high or too low, physical exertion may be dangerous.
Begin with a "warm-up" session. Stretch muscles slowly to avoid injury during the actual exercise. Get your respiration, circulation, and body temperature to increase by beginning with some low-impact exercises. Your warm-up should last about three to five minutes.
Begin the actual exercise phase at a moderate intensity. The duration will build cardiovascular fitness. Don't overexert yourself. If you exercise regularly, you'll be able to lengthen the time and increase the intensity. While you're exercising, you should feel your heart beating faster. You should be breathing more rapidly and deeply, yet still be able to carry on a conversation. You should begin to sweat. These are ways that your system responds to the challenges of exercise.
End with a "cool down" session. Spend a few minutes walking slowly to let your body gradually decrease itself. Just as you needed to gradually begin to exercise, you need to gradually begin to rest.
Plan for your next exercise session. Commit to it. In order for exercise to be truly effective, it must become a regular part of your routine. Cardiovascular fitness needs to be maintained.
| Before starting your exercise program decide why you want to get fit and how fit you want to be. Research has shown that goal-setting does work. |
Long-Term Goals:
Start out by writing your long-term goals for the next four to six months. This could be entering your first ever 5k race. Make sure your goals are realistic and try to make your goal/goals something that really means something to you.
Short-Term Goals:
Set these goals for one to four weeks. This could include starting the exercise program and filling out the goal sheet faithfully. It could also be cutting 30 seconds off your walking program.
Immediate Goals:
These are goals for each day or workout. This program will outline for you the frequency, duration, and distance goals for an exercise of your choice. You can choose from walking, jogging, swimming, bicycling, or cross training. This will make it that much easier for you.
Write Everything Down: To help you in recording your exercise we have an exercise log that you can print and keep in your planner, on your refrigerator, or wherever you will remember to log it. This will allow you to see how much you have exercised and you will probably surprise yourself with your accomplishments. |
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