The attitude you develop toward exercise is extremely important
to long- term success at weight-loss and fitness. Most people don't
like to exercise because of their negative experiences in the past.
To make exercise a positive experience it must be specific to your
goal and without pain. If you don't establish a positive exercise
attitude, your weight-loss and fitness program will fail.
When you start an exercise program you will not want to
continue. This is normal, especially if you haven't exercised for a
long time. Don't get discouraged. As you continue to exercise you
will start to notice improvement in your physical conditioning and
appearance. In a short time you will develop an appetite for
exercise and it will become a regular part of your lifestyle. In
fact, when you don't exercise you will feel deprived. The key, then,
is to give yourself enough time to develop this craving for
There is a definite correlation between exercise and health.
When you exercise on an regular bases and at a moderate intensity
you not only feel and look your best but your health risks decline
and your life expectancy increases. You will notice almost
immediately that your heart rate and blood pressure will become
lower, you will have fewer aches and pains, and your breathing will
not be impaired. Later you will notice that your cholesterol and
triglycerdrides levels will also be lower and your lipid profile
will be improved.
When you start a personalized exercise program you will feel
better physically and mentally. Most importantly, you will feel
better about yourself. You will discover energy resources that will
allow you to be more active with friends and family. You will have
less negative stress and you will find that your business and
personal relationships will improve. You will be a new person who
will enjoy life to its fullest extent.
Physical Activity Readiness
Before you begin any
exercise or diet programs, you must decide if you need to consult
with your physician. The Physical Activity Readiness Questionnaire
(PAR-Q), was developed by the American College of Sports Medicine to
help people determine if they need a pre-exercise medical
If you answer “yes” to any of the PAR-Q questions, consult your
doctor before starting to test, exercise or diet.
- Has your doctor ever said you have heart trouble?
- Do you frequently have pains in your heart and chest?
- Do you often feel faint or have spells of severe dizziness?
- Has a doctor ever told you that you have a bone or joint
- Has a doctor ever said your blood pressure was too high?
- Is there a good physical reason why you should not follow an
- Are you over age 69 and not accustomed to vigorous exercise?
As a general rule, if you have any concerns about your health
profile, consult with your physician before starting any physical
fitness or diet program.
The information and other information on this
site is intended for general reference purposes only and is not
intended to address specific medical conditions. This information is
not a substitute for professional medical advice or a medical exam.
Prior to participating in any exercise or diet program or activity,
you should seek the advice of your physician or other qualified
health professional. No health information on this site should be
used to diagnose, treat, cure or prevent any medical condition.
It may surprise you that overtraining is much more common than
undertraining. The usual reason for overtraining is that the
exerciser works too hard for the body to recover adequately before
the next exercise session.
Most Common Overtraining Signs:
- Chronic fatigue and muscle soreness.
- Frequent injuries and illness.
- Irritability and loss of libido.
- Loss of interest in exercise and your overall health.
- Increased blood pressure and resting heart rate.
- Increased time of heart rate recovery.
- Difficulty sleeping.
A Rise in Resting Heart Rate May Indicate Overtraining.
Your resting heart rate before you get out of bed is
the best indicator of overtraining. If you are fatigued, your
resting heart rate will be elevated by five to seven
beats per minutes over your normal resting heart rate.
resting heart rate every morning for one week to establish an
average heart rate baseline. If your resting heart rate is elevated
by five to seven bpm over your baseline, you may be overtraining. If you are overtraining, take it easy for a few days until your
resting heart rate returns to normal.
Warm-up - Cool-Down
Warm up and stretch before your exercise. Starting abruptly can
leave you breathless and strain unprepared muscles. Take 5 or 10
minutes to walk or jog slowly on a treadmill, or pedal easily on a
stationary bike. Then s and stretch all of the muscle groups
you're going to use during your workout.
That's right: Stretch after you've broken a sweat, not before. If
your muscles are warmed up, they're less likely to tear. Another
advantage of warming up is that warm muscles use fat as their source
of energy instead of glycogen.
Whatever type of exercise you're doing, spend the last 5 or 10
minutes doing it slowly. If you s vigorous exercise abruptly,
blood will pool in your muscles and take longer to return to your
heart. This can leave you light-headed or dizzy.
Any pain which you are concerned about should be discussed with your
physician. Muscle or joint pain is an indication that something is