If you'd like to start a new exercise program, pick any sport or
activity that uses continuous motion (such as running, fast
walking, cycling, swimming, skating, rowing, dancing) that you
think you might enjoy. Start out at a relaxed pace until your
muscles feel heavy and then stop. For the first several days or
weeks you may be able to exercise only for a few minutes.
Increase the amount of time gradually until you can exercise 30
minutes a day at a relaxed pace and not feel sore. Take a day
off or go very easy any time you have any muscle soreness.
If you're happy with this program, you don't need to go any
further. However, if you want to improve, follow the training
methods that competitive athletes use. When a 30-minute session
is easy for you, you are ready to begin training for fitness.
Try to increase the intensity of your exercise on one day a
week. Do your jogging, cycling or whatever you have chosen as
your sport at a slow pace to warm up. Then gradually increase
the pace until you start to feel short of breath and your
muscles start to feel sore, and then slow down. Then when you
recover, pick up the pace again. Repeat these surges until your
muscles start to stiffen and then quit for the day. Take the
next day off and go easy the rest of the week. Then once a week,
keep on making your one-day-a-week hard workout harder and
harder. You will be continuously increasing your level of
fitness.
Before you start any new exercise program, check with your
doctor to make sure that you do not have anything wrong with
your heart or blood vessels. Intense exercise won't hurt a
healthy heart, but it can increase your risk for a heart attack
if you already have a damaged heart.
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