200924 Minimum exercise recommendations

Government health and other fitness professional experts strongly suggest following these guidelines when deciding to begin exercising. Bear in mind these are the minimum intensity levels and times associated with the diverse types of exercise considered. In each instance, there is a basic explanation of each section.

Probably the best advice, as a fitness professional, I can offer is to start slowly, don’t try to get in shape within a week or even within a month because it isn’t going to happen this fast. Pick a time that is convenient and a place where you feel comfortable.

I have a fully equipped, and I do mean a fully equipped, gym designed specifically for strength training. I realize I am fortunate in this respect because I can walk out my door to my over one thousand square foot gym and hit it anytime. Which is every day.

It would be best if you made exercising a habit every day to get healthier. Keep in mind the fact that you did not get out of shape in one week, you did not get fat in one week and you certainly won’t lose the excess body weight or get fit in one week either. So, take baby steps on this lifelong journey.

Cautionary health note:

• Before beginning any new fitness routine, consult with your doctor and always work at an intensity that feels comfortable to you. Keep in mind that going too hard before you’re ready can lead to an injury or as is generally the case, a decrease in enthusiasm and sticking with it for the long haul.
• You should have a thorough physical examination if you are not accustomed to exercising if you have high cholesterol, diabetes, high blood pressure, are overweight, or are over 60 years old. If your doctor advises you not to do an exercise in the manner suggested, then don’t do it!
• The author suggests the readers/viewers accept responsibility for their own safety and be aware of their physical limitations.
• If you experience any dizziness, lightheadedness, or shortness of breath while exercising, stop immediately and speak with a physician.
• ALWAYS WARM UP
  • Always start your exercise session with a warm-up. This phase should increase your heart rate, breathing, and get the muscles you are about to use, warmed and loosened up. A proper warm up is very important to do before you start.

Let’s begin with the basics of a beginners’ program.

Aerobic exercise (cardio)

The basics for improving your aerobic exercise rely on these basic guidelines.

Begin with working out 5 days a week with a moderate intensity amount of exercise, starting with 5 to 10 minutes of some form of exercise. In this case improving your cardiovascular properties. Go outside and walk. Ride a bike, either one, outdoors or a stationary one inside. Skip rope, run in place. None of these require someone telling you to walk, ride or skip. Just get off your backside and get going. Raise your heart rate and breathing into the healthy training zone, generally considered as approximately 80% of your HRM.

After deciding to exercise, gradually work up to at least one hundred and fifty minutes a week of moderate exercise.

If you are more motivated, then try doing at least 3 days a week of vigorous exercise. This would be around twenty to sixty minutes a day or at least seventy minutes a week.

Intersperse your cardio with strength training.