Taking on an exercise regimen can be hard to commit to, which is why most individuals to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic suggest seeing a doctor before commencing any exercise or weight loss regimen since every person is different and may need medical treatment prior to beginning activity. Most experts also state that some cardiac conditions as well as orthopedic issues may pose risks to people participating in anaerobic exercise. This includes any style of heavy lifting activities. Presuming that an individual has been cleared by their physician for exercise and weight loss, it is advised to start slowly if their daily regimen has not previously included exercise. Beginning slowly with a moderate speed stroll for 20 -60 minutes, contingent on each individual's condition, is an ideal starting point.
How to Deal with Challenges in the First Weeks
Walking not only provides a heart rate increase, but it also increments the flow of blood to each muscle and provides the beginnings of a higher metabolism. When practicing for an athletic event such as a marathon, start with an hour of vigorous walking (at a clip of about 4 to 4.5 MPH) for the beginning week with 2-minute running intervals every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If an individual has a considerate amount of weight loss to pull off and is experiencing aches in their feet, the issue is probably flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Flat feet treatment that is received early in one's exercise regimen can halt more severe foot problems from developing later.
Moving Past the Beginner's Stage
The next 2 weeks of the plan should hone in on endurance training. Providing your muscles with the crucial oxygen they require during activity results in an increased ability to participate in activity for longer spans of time. Whether strolling or sprinting, 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 running for 5 minutes and walking for two minutes. For beginners, keep up the activity for 30 minutes; others should continue for up to sixty minutes. If foot discomfort starts in this time of training, consult with a podiatrist about possible plantar fasciitis, a common condition among athetes. These kinds of conditions causes inflammation and tearing in the foot tendons supporting our weight. Ask the specialist about exercises for plantar fasciitis that remedy the problem. The best treatment is ongoing and consistent therapy including plantar fasciitis exercises .
Staying the Course Through Weeks 5 and 6
If you decide to get serious about it, in the final time of conditioning for a competition, or for those who are trying to get back into shape is to run for 10 minutes and slow the pace for 1 minute. By now, beginners should be able to keep this pace for a full 30-40 minutes and advanced runners preparing for their competitive event should maintain this pace for 60 minutes. Whether trying to lose weight or increase endurance, a running routine like this will raise the body's metabolism from the start. If painful feet proceed to be a problem at this point and treatment has already been sought, try running orthotics. These supports not only supply support and cushion for ultimate comfort, they can prevent injuries by relieving the effects of over-pronation.
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