Beginning an exercise plan can be a challenge for anyone, causing many individuals to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic recommend seeing a physician before beginning any exercise or weight loss plan since every individual is unique and may have medical conditions or challenges that must first be addressed. They go on to explain that some heart conditions or bone issues may pose risks to individuals performing anaerobic exercise. This includes any kind of weight lifting activities. After an individual has been cleared by their physician for exercise and weight loss, it is suggested to begin slowly if they have not been exercising regularly. Commencing slowly with a moderate speed walk for twenty minutes to an hour, contingent on each individual’s conditioning level, is a good beginning.
How to Deal with Challenges in the First Weeks
Walking not only increases heart rate, but it also augments the flow of blood to each muscle and provides the start of a faster metabolism. When getting ready for an athletic event or team sporting game, start with an hour of vigorous walking (at a rate of about 4 to 4.5 MPH) for the beginning week with 2-minute runs every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If an individual has a significant amount of excess pounds to lose and is experiencing discomfort in their feet, the problem is usually due to flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Treatment for flat feet that is addressed immediately in one’s exercise plan can prevent more severe foot issues from developing later.
Moving Past the Beginner’s Stage
Weeks 2 and 3 should concentrate on raising endurance for longer stretches of exercise. Giving your muscles 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 begins to match the body’s need for oxygen-rich blood and sends it to the muscles. For weeks 4 and 5, interval training should increase by jogging for 5 minutes and walking for two minutes. For exercisers who are still new, keep up the activity for thirty minutes; advanced-level runners should continue for up to sixty minutes. If foot pain develops in this period of training, see a foot doctor about possible plantar fascitis, a frequent ailment among runners. These types of conditions causes inflammation and tearing in the foot tissues. Ask the foot doctor about exercises for plantar fasciitis that help alleviate the problem. The best treatment is ongoing and consistent therapy including exercises for plantar fasciitis.
Staying the Course Through Weeks 5 and 6
If you wish to go to a competitive level, in the final period of getting ready for an athletic event, or for those who are concerned with fitness is to go running for 10 minutes and walk for 1 minute. At this point, novices are now in the intermediate stage and should keep this pace for thirty to forty minutes; advanced runners should do 60 minutes. Whether trying to lose weight or increase staying power, a jogging routine like this will raise the body’s metabolism from the beginning. If painful feet proceed to be a problem at this point and treatment has already been sought, try running shoes orthotics. These products not only supply support and cushioning for superior comfort, they can prevent injuries by relieving the effects of overpronation.
