Lesson 2: Structured Exercise Programs: Getting Started
Lesson Two will discuss various exercise programs, how to get started in them, and the equipment needed for each program. I will focus on running, bicycling, swimming, and aerobics.
Finding time to do each program is not as difficult as you might first think. If your excuse to not exercise involves your children, the advent of running strollers and bike trailers puts that one to rest. I own three running strollers (for one to three children) and now won't go anywhere without them. I no longer have to worry about finding time to exercise when the kids are with me. I just pack them up and away we go.
How about starting your day with twenty to thirty minutes of exercise? You can do an aerobics tape or attend an early morning class if you'd like. An early morning run or bike ride has the added benefit of watching the sun rise.
Instead of taking an hour lunch break, exercise for thirty minutes followed by a healthy meal. I always carry a spare set of running apparel in my trunk for these instances. Or, if you would rather swim or bike, visit a local gym or pool.
Once you make the commitment to get fit, you will find the time to exercise at least three to four days a week.
Running: The Ultimate Exercise
*I recommend reading the book "The Courage to Start: A Guide to Running For Your Life" found in the course books section.
Not only is running one of the fastest ways to become fit, but it is also a wonderful means to combat depression, lethargy, writers' block, and high stress levels. After all three of my children were born, I started running within a couple of weeks and found that I lost the extra pounds gained during pregnancy more quickly with running than with any other fitness program I have ever tried.
Running has become extremely popular in the past decade. Thousands of people have started running programs as is evidenced by the growing numbers of participants in both short and long distance races occurring across the country. People now race to raise money for medical research or to stop child abuse. They run to become fit and strong while meeting other like-minded individuals from all over the world. Runners are literally leading the pack in the healthy-living, get-fit movement.
When compared with other sports and fitness programs, running is shown to burn more calories and raises cardiovascular endurance more quickly. It also provides consistent weight loss over time if you become a regular runner who logs at three miles three to four times a week. The beauty of this is that you don't need to run fast. Just running this amount every week at any pace will give you continued weight control.
Granted, getting started in running can be difficult. So, the first step you need to take is to commit to yourself and to your new running plan. Tell yourself that you will stick to it no matter how hard it may seem for the first few weeks. Just keep on running, and I promise that it will get easier and after a while, you will be as excited about it as I am.
When I first started running, the coaches that I talked to would tell me to jog or run for the entire twenty or thirty minutes that I was supposed to complete. Now, the experts have learned that a run/walk program works even better because it allows your body and your mind to adjust to a new running lifestyle more easily.
Once you've made the commitment to start and stick with a running program, you need to buy a pair of running shoes. I recommend visiting a specialty running store where knowledgeable sales people can measure you and find the right shoe for your feet. It is essential that you have the proper shoe before you begin running (and, for women, a well-fitted running bra is also extremely important). Fortunately, this is the only investment you need to make to get started in the sport. Specialized clothing can help you feel more like a runner but is not necessary at this point.
If you are just starting a fitness program and have basically been sedentary until now, the first two to three weeks should be comprised of walking at least twenty minutes a day three to four days a week. Then, once you reach a basic level of fitness, begin by running for one minute and walking for two minutes until you reach a total of 20 to 30 minutes. Do this workout three to four times the first week.
On the second week, decrease your walking to one minute alternated with one minute of running. The following week, increase your running to two minutes and alternate with one minute of walking. Each workout should last at least twenty minutes, and you should do them three to four times a week.
Weeks three, four, five, and six should see an increase by one minute per week of running alternated with one minute of walking. For example, in week three, you would run for three minutes followed by a minute of walking. On week seven, increase your running to ten minutes alternated with one minute of walking. Weeks eight and nine, run for 12 minutes and fifteen minutes followed by a minute walking break. By week ten, you should be able to run for twenty minutes three to four times a week.
Begin each workout with a warm-up walk and end with a cool down. It is also a good idea to stretch your muscles, and experts now suggest that you do this after your muscles have warmed up.
Running does not require you to run all out. Find a comfortable pace that you can hold for the entire workout. When you are first beginning, the best way to determine this pace is to practice the "talk test". If you can talk without gasping for air while running, then you are pacing yourself just right.
If you find that it is almost too difficult to stick with your running plan, it often helps to find a partner. Contact a local running specialty store to find running groups or visit the Road Runners Club of America at http://www.rrca.org to locate other runners near you. Runners' World magazine and website also offer support, inspiration, and information that can help motivate you when you need it.
