Gabe Mirkin, M.D.
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. See report #9009.