Getting started on an exercise regimen can be a challenge for anyone, which is why many people to fail to stick to it.
Medical specialists at the Mayo Clinic advise that people see their doctor before embarking on any exercise or weight loss regimen because every person is different and may need medical treatment prior to beginning activity. They go on to state that some heart conditions or bone issues may pose dangers to individuals performing anaerobic exercise. This includes any type of heavy lifting activities. After an individual has been seen by their doctor and can move forward with activity, it is suggested to begin slowly if activity has not been a regular part of their routine. Starting slowly with a moderately-paced slow jog for 20 -60 minutes, contingent on each individual’s condition, is an ideal starting point.
Get Started Now: Overcoming Obstacles in Weeks 1 and 2
Walking not only raises your heart rate, but it also boosts the flow of blood to each muscle and provides the start of a faster metabolism. When getting ready for an athletic event such as a marathon, start with 60 minutes of vigorous walking (at a speed of about 4 to 4.5 MPH) for week 1 with 2-minute intervals of running every 5 minutes. This type of moderate activity is also recommended by personal trainers for weight loss as well. If an individual has a considerate amount of excess pounds to lose and is experiencing pain in their feet, the issue is likely flat feet. Get a doctor’s opinion right away before continuing an exercise plan. Treatment for flat feet that is addressed immediately in one’s exercise regimen can prevent more severe foot conditions from developing 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. Giving your muscles the essential oxygen they require 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 more efficiently pump blood and oxygen to each muscle. The next step is to increase running intervals for weeks 4 and 5 by running for five minutes and walking for two minutes. For beginners, keep up the activity for thirty minutes; others should continue for up to 60 minutes. If foot discomfort starts in this period of training, make an appointment with a physician about possible plantar fasciitis, a common ailment among runners. These kinds of conditions causes inflammation and tearing in the foot tendons supporting our weight. Ask the foot doctor about plantar fasciitis exercises that heal the condition. 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 training for an athletic event, or for those who are trying to get back into shape is to run for 10 minutes and slow the pace for 1 minute. By now, beginners should be able to keep this pace for a full 30-40 minutes and advanced runners preparing for their competitive event should maintain this pace for 60 minutes. Whether the goal is to lose weight or increase stamina, a running routine like this will increase energy from the very first day. If foot pain continues to be a problem at this time and treatment has already been sought, try using orthotics for running. These devices not only provide support and softness for optimal comfort, they can avoid injuries by correcting the effects of excess pronation.
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