Getting started on an exercise regimen can be a difficult first step to take, causing many individuals to fail to stick to it. Medical professionals 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 should be assessed for medical conditions beforehand. Most experts also explain that some cardiac conditions as well as orthopedic issues may pose risks to individuals performing anaerobic exercise. This includes any style of weight bearing 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 condition, is an ideal starting point.
The First Weeks of Training
Walking not only provides a heart rate increase, but it also augments blood flow to muscles and provides the beginnings of a faster metabolism. When practicing for an athletic event or team sporting game, start with an hour of brisk walking (at a clip of about 4 to 4.5 MPH) for the first week 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 considerate amount of weight loss to pull off and is experiencing pain in their feet, the cause is probably flat feet. Seek immediate flat feet treatment from a podiatrist before continuing. Flat feet treatment that is received early in one’s exercise regimen can stop more severe foot problems from occurring later.
The Mechanics of the Cardiovascular System
Weeks 2 and 3 should concentrate on raising endurance for longer stretches of exercise. Providing your muscles with the essential oxygen they require during activity can be attributed to an increased ability to work out for longer periods of time. Whether briskly jogging or otherwise, the heart will compensate its pumping performance as it begins to meet the muscles’ needs for more oxygen in the blood. 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, maintain the activity for 30 minutes; advanced athletes should continue for up to sixty minutes. If foot issues arise in this stage of training, make an appointment with a physician about possible plantar fasciitis, a frequent ailment among people with high levels of activity. These types of conditions causes inflammation and tearing in the foot tissues. Ask the podiatrist about plantar fasciitis exercises that remedy the problem. The best treatment is ongoing and consistent therapy including exercises for plantar fasciitis.
Making Running a Permanent Part of Each Week
If you decide to get serious about it, in the final stage of getting ready for a competition, or for those who are simply trying to improve their health 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 the goal is to lose weight or increase endurance, a jogging routine like this will raise the body’s metabolism from the start. If foot pain continues to be a problem at this time and treatment has already been sought, try running shoe orthotics. These supports not only provide support and softness for ultimate comfort, they can avoid injuries by correcting the effects of over-pronation.
Posted on August 28th, 2009 by Admin
Filed under: Recreation and Sports
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