How to Find Your Inner Athlete in 6 Short Weeks

Setting off on an exercise routine can be a difficult first step to take, a reason why most people to be unsuccessful in being consistent with it. Medical specialists at the Mayo Clinic suggest seeing a doctor before commencing any exercise or weight loss routine since every person is different and may need medical treatment prior to beginning activity. They go on to say that some cardiac conditions as well as orthopedic issues may pose risks to individuals performing anaerobic exercise. This includes any type of weight lifting activities. After an individual has been approved for activity and lifestyle changes by their doctor, it is suggested to start slowly if activity has not been a regular part of their routine. Starting slowly with a moderately-paced stroll for 20 -60 minutes, depending upon the person's conditioning level, is a good beginning.

How to Deal with Challenges in the First Weeks

Walking not only raises your heart rate, but it also augments oxygen-rich blood that reaches each muscle and provides the catalyst for a higher metabolism. When getting ready for an athletic event like a running competition, start with 60 minutes of vigorous walking (at a clip of about 4 to 4.5 MPH) for the beginning week with 2-minute running intervals every 5 minutes. Personal trainers also suggest interval training for losing weight. If an individual has a significant amount of weight to lose and is experiencing aches in their feet, the issue is usually due to flat feet. Get a doctor's opinion right away before continuing an exercise plan. Flat foot treatment that is sought right away in one's exercise routine can halt more severe foot conditions from happening later.

The Mechanics of the Cardiovascular System

The second and third weeks of the exercise routine should be focused on increasing the body's endurance. Getting muscles the crucial oxygen they need during activity can be attributed to an increased ability to participate in activity for longer spans of time. Whether walking or running, the heart will compensate its pumping performance as it begins 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 running for five minutes and walking for 2 minutes. For exercisers who are still new, keep up the activity for thirty minutes; advanced athletes should continue for up to 60 minutes. If foot discomfort starts in this stage of training, make an appointment with a physician about potential plantar fasciitis, a widespread ailment among people with high levels of activity. These kinds of conditions causes inflammation and tearing in the foot tissues. Ask the podiatrist about plantar fasciitis exercises that help alleviate the problem. The best treatment is regular therapy including exercises for plantar fasciitis.

Making Running a Permanent Part of Each Week

If you decide to get serious about it, in the final stage of conditioning for a competition, or for those who are trying to get back into shape is to jog for 10 minutes and slow the pace for 1 minute. Beginners can now be considered as intermediate runners and should continue for 30-40 minutes whereas advanced-level athletes should do this for sixty minutes. Whether intending to lose weight or increase endurance, a running routine like this will increase energy from the very beginning. If foot pain continues to be a problem at this point and treatment has already been received, try running orthotics. These devices not only give support and cushioning for superior comfort, they can avoid injuries by relieving the effects of over-pronation.