Finding Your Inner Athlete in Six Short Weeks
Getting started on an exercise routine can be a challenge for anyone, which is why most people to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic advise that people see their doctor before embarking on any exercise or weight loss routine since every individual is unique and may have medical conditions or challenges that must first be addressed.
Beginning an exercise plan can be a difficult first step to take, causing most individuals to fail to stick to it. Medical specialists at the Mayo Clinic recommend seeing a physician before beginning any exercise or weight loss plan because every person is different and should be assessed for medical conditions beforehand. Most experts also say that some cardiac conditions as well as orthopedic issues may pose dangers to people participating in anaerobic exercise. This includes any type of weight bearing activities. Presuming that an individual has been approved for activity and lifestyle changes by their doctor,
it is suggested to begin slowly if activity has not been a regular part of their routine. Beginning slowly with a moderate speed slow jog for 20 -60 minutes, contingent on each individual's abilities, is a good beginning.
The First Weeks of Training
Walking not only increases heart rate, but it also increments oxygen-rich blood that reaches each muscle and provides the beginnings of a higher metabolism. When getting ready for a sports like a running competition, start with one full hour of brisk walking (at a rate of about 4 to 4.5 MPH) for the beginning week with 2-minute running intervals every 5 minutes. Personal trainers also suggest interval training for losing weight. If an individual has a significant amount of weight to lose and is experiencing aches in their feet, the issue is usually due to flat feet. Get a doctor's opinion right away before continuing an exercise plan.
Treatment for flat feet that is sought right away in one's exercise plan can prevent more severe foot conditions from occurring later.
Moving Past the Beginner's Stage
The next 2 weeks of the plan should hone in on endurance training. Getting muscles the crucial oxygen they require during activity results in an increased ability to work out for longer time spans. Whether strolling or sprinting, your heart will adjust the way it pumps as it starts to match the body's need for oxygen-rich blood and sends it to the muscles. Next, the fourth and fifth weeks should raise the bar by running for five minutes and walking for two minutes. For beginners, maintain the activity for 30 minutes; others should continue for up to sixty minutes. If foot discomfort starts in this time of training, see a foot doctor about possible plantar fasciitis, a widespread ailment among runners. These kinds of conditions causes painful tears and swelling in the foot tissues. Ask the specialist about
exercises for plantar fascitis that remedy the problem. The best treatment is continuous therapy including plantar fasciitis exercises .
The Final Weeks Reap the Biggest Rewards
If you decide to get serious about it, in the final time of conditioning for increased athletic performance, or for those who are trying to get back into shape is to go running for 10 minutes and stroll 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 the goal is to lose weight or increase staying power, a running routine like this will improve cardiovascular health from the start. If painful foot conditions continue to be a problem at this time and treatment has already been received, try
sport orthotics. These products not only supply support and cushioning for superior comfort, they can prevent injuries by correcting the effects of excess pronation.
