Getting started on an exercise routine can be hard to commit to, causing most individuals to fail to stick to it. Medical professionals at the Mayo Clinic suggest seeing a doctor before embarking on any exercise or weight loss routine since every person is different and should be assessed for medical conditions beforehand. Most experts also say that some heart and orthopedic medical conditions may pose heath hazards to individuals performing anaerobic exercise. This includes any type of heavy lifting activities. Assuming that an individual has been seen by their doctor and can move forward with activity, it is suggested to begin slowly if they have not been exercising regularly. Commencing slowly with a moderate speed walk for twenty minutes to an hour, contingent on each individual's condition, is a perfect place to start.
Get Started Now: Overcoming Obstacles in Weeks 1 and 2
Walking not only provides a heart rate increase, but it also boosts blood flow to muscles and provides the catalyst for a faster metabolism. When training for an athletic event like a running competition, start with 60 minutes of brisk walking (at a speed of about 4 to 4.5 MPH) for week 1 with 2-minute intervals of running every 5 minutes. Personal trainers also suggest interval training for losing weight. If someone has a considerate amount of weight to lose and is experiencing discomfort in their feet, the cause is usually due to flat feet. Get a doctor's opinion right away before continuing an exercise plan. Flat feet treatment that is sought right away in one's exercise routine can halt more severe foot problems from occurring later.
Meeting the Challenges of Weeks 2 Through 5 Head On
The next 2 weeks of the plan should hone in on endurance training. Providing your muscles with the vital oxygen they require during activity results in an increased ability to exercise for longer time spans. Whether briskly jogging or otherwise, the heart will learn to pump more efficiently as it starts to match the body's need for oxygen-rich blood and sends it to the muscles. The next step is to increase running intervals for weeks 4 and 5 by jogging for five minutes and walking for two minutes. For beginners, keep up the activity for thirty minutes; advanced-level runners should continue for up to 60 minutes. If foot issues arise in this time of training, consult with a podiatrist about possible plantar fasciitis, a common condition among athetes. These kinds of conditions cause swelling and ripping in the foot tissues. Ask the foot doctor about exercises for plantar fasciitis that heal the condition. The best treatment is ongoing and consistent therapy including exercises for plantar fasciitis.
Staying the Course Through Weeks 5 and 6
If you decide to get serious about it, in the final time of getting ready for a competition, or for those who are simply trying to improve their health is to jog for 10 minutes and slow the pace for 1 minute. At this point, novices are now in the intermediate stage and should keep this pace for thirty to forty minutes; advanced runners should do 60 minutes. Whether trying to lose weight or increase stamina, a jogging routine like this will improve cardiovascular health from the start. If painful feet proceed to be a problem at this point and treatment has already been sought, try wearing running shoes orthotics. These devices not only provide support and softness for optimal comfort, they can avoid injuries by relieving the effects of excess pronation.
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Having flat feet can cause a condition also known as over-pronation, which affects the balance and alignment of our lower limbs. Footminders researchers know that over-pronation and foot pain can be healed by wearing shoe insoles and foot orthotics regularly.