Beginning an Exercise Program

A fitness regimen should consist of aerobic exercise and weight training. Both components are equally important. Aerobic exercise improves endurance, improves heart function, and burns fat. A weight training / lifting program increases strength and helps prevent bone loss and injuries.

Keys to Success:

1. Start Slow- Don't over-commit! Ask yourself, "Am I going to be able to stick with this exercise program?"

   Don't set yourself up for failure. Set reasonable fitness goals. Determine the time of day that is best for you to exercise and commit to 3 days per week. The overall goals for the first 4 weeks are (1) to develop a routine and (2) to have the body adjust to exercise. Your initial level of fitness will determine the starting point of your exercise program. If you have been sedentary and are very overweight, begin with approximately 7 minutes of aerobic exercise per day. Work towards 20-30 minute sessions. A walking program is a good aerobic program to undertake because you can easily control the pace / intensity; it does not require special skills, and it's low-impact. Begin with exercise that is mild to moderate in intensity. Use the following method to determine "intensity." You should be able to talk with some effort but you should not be able to sing during exercise. At the end of 8 weeks, think about your initial fitness level and congratulate yourself. Fitness should be thought of as a process and a lifelong commitment. Even physically fit individuals continue to set new goals for themselves.

2. Pick an aerobic exercise, an exercise that increases heart rate, that you enjoy.
   
   
   • Walking / Power Striding / Jogging
   • Skating
   • Bicycling
   • Aerobics / Dance Class / Exercise Video

3. Wear sports-specific footwear to prevent injuries.

4. Begin strength training / weight lifting after you have established an aerobic routine (at approximately 2 weeks). If you are relatively healthy and a little bit overweight, you may begin a strength training / weight lifting program when you begin aerobic exercise. Focus on developing a routine.