Vigorous
exercise is one of the most stressful challenges your
body can face. If you are healthy, your body will adjust
to the demands, and such adjustments increase fitness.
But an unhealthy body can be overwhelmed by exercise.
See your doctor to make sure your body is ready for
the challenge.
..... If you have not been
active, your body is ill prepared for demanding exercise.
Even so, you are likely to make rapid gains in the beginning
stages of an exercise program, which can inspire you
to do too much too soon. Resist the temptation. Working
out like a veteran can easily lead to injury.
..... Even if you are a
seasoned exerciser, don't advance more quickly than
your body will allow, and avoid overconfidence. Those
who were once in shape but have quit exercising and
want to start again are more likely to increase their
activity level too rapidly, for instance, from a 2-mile
run to a 6-mile run in a few weeks. Whether you are
starting from scratch or restarting after a moderate
hiatus, progress slowly.
..... When you improve
to the point where say, a 5-mile run is fairly easy,
don't assume all is well. Your abilities and drive may
inspire you to keep adding to your workload. In this
case, even small and slow increases can add up and become
too much.
..... If you find your
dreading your exercise sessions or dragging yourself
through the day because of exhausting workouts, you
may be overtraining--doing more exercise than your body
can tolerate. If so, cut back to where your workouts
are comfortable again and you |
look forward to them. Take a few days off completely
and then return at a much reduced level.
..... Take time to warm
up and ease into exercise. Even if you only walk or
do other forms of mild exercise, your body needs an
adjustment period. Start with a slow, comfortable walk
before progressing to faster speeds.
..... If you choose more
demanding exercise, the warm-up phase should be longer
and more involved and include a variety of stretching
exercises. At the end of the workout, don't stop abruptly,
but rather slow your pace gradually until you quit.
Then stretch again.
..... Many people use sports
as a means of getting in shape. They push themselves
on weekends in demanding events like basketball that
can stress the body to its limits. This Śweekend warrior'
approach is backward. Instead, get in shape first so
you can enjoy sports safely. This is especially important
if you do not participate regularly.
..... Vigorous exercise
takes a toll on the body, and not resting completely
between workouts can spell trouble. This is especially
true as you get older, because your body may need more
time to recover. Get as much sleep as your body needs
every night.
..... Good exercise gear
is designed to reduce stress and help you avoid injuries.
Jogging and walking shoes are designed to provide support
and absorb shock. For exercising in the heat, proper
clothing lets excess heat escape from the skin to minimize
overheating. In the cold, certain materials wisk moisture
away from the skin, helping you stay dry and warm. |
..... Heat, humidity, and
high altitude stress the body considerably during exercise.
Therefore, don't attempt to accomplish as much as you
would under more ideal conditions. In hot weather, drink
enough water to make your urine clear. Cold and wind
can cause frostbite if your skin is unprotected. Your
ears, fingers, and toes are especially vulnerable.
..... Exercise can help
you lose body fat, but you need to know two facts. First,
you cannot remove fat from specific areas of the body
with specific exercises (a concept known as spot reduction).
Sit-ups won't reduce your waistline, for example, because
fat burned as fuel during exercise is drawn from fat
stores all over the body.
..... Second, a bout of
exercise burns fewer calories than you might expect,
so you probably won't shed pounds without a low-fat
and moderate -calorie diet. A 1-mile brisk walk, for
example, will burn about 100 calories for an average-sized
man and about 85 calories for an average women. Contrast
that with a 500-calorie deluxe cheeseburger.
..... Regardless of your
goals or the type of exercise you choose, sporadic exercise
will accomplish very little . The key to success is
consistency. On occasion you won't have time to exercise
as much as you would like. On those days, it's important
to do something, no matter how small. A little exercise
performed daily will produce much greater results than
sporadic, lengthy workouts.
..... Before starting an
exercise program, consult your physician. |
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