241119 Health and fitness exercise guidelines by Danny M. O’Dell MA., CSCS
Often times an activity requires specific equipment be available in order to participate. Advanced fitness and strength training methods fall into this category. However, a beginner with the desire and motivation to get moving will do well without any specialized gear. Just the basics are necessary.
Clothing that is comfortable and even a bit loose fitting, paired up with a quality cross trainer athletic shoe can be a beginning. Place the accent on quality when making your purchases; they last longer and in the long run you get more for your money. Once you’ve got the clothing it’s time to begin.
Start out with an overall general warm up prior to any intense exercise, the exception may be for those of you who like to jog. In your case just start out on your run but go slower until you are warmed up sufficiently to move faster. Notice that I am not advising you to stand like a stork and pull the other leg up to your buttocks. This is a waste of time and can cause injury to a cold muscle.
Exercise at an intensity level high enough to produce results. Aerobic benefits appear shortly when exercising within your target heart range. Stay away from the low intensity nonsense-get going. And for you strength athletes lift in the two extremes of your one repetition maximum. One day will be at the 30-60% for speed and the other at 85-100%.
Train at a level of intensity that allows you to carry on a conversation with your friends. If not, then you’re overdoing it a tad unless you are getting ready for a contest.
Keep yourself hydrated. The days of toughing it out without water are long gone.
The cool down is as important as the warm up. One of the most effective cool downs is to simply walk around until your breathing and pulse return to near normal levels.
If you happen to be a little under the weather, health wise, it’s best to skip your session for the day. Get well and then hit it again.
Having a good time while you exercise means you’ll more than likely stay with it longer and staying with it means making steady health progress.