How to Start an Exercise Program
It's never too late. Follow these five steps.
1.
The first step for beginning an exercise program is to pass a
medical exam with your Doctor. Stressing yourself physically
if you are not physically capable of exercising at this time could be
dangerous for you. No kidding.
2. Make sure you have a good fitting pair of
running shoes. The next time you want to buy a pair of running
shoes, do yourself a favor and go to a clinic specializing in sports footwear
and be fitted for your next pair of running shoes. Sports clinics train
their staff in identifying your individual step and weight distribution
pattern. The shoes they recommend will fit you properly. Good fitting
shoes help avoid any repetitive stress injuries to your legs, knees and
feet. I have found the prices in clinics to be about the same as any good
quality retail running shoe. You just get much better service.
3.
Get a heart-rate monitor (HRM) to monitor and record your Heart
Rate. You do not need to buy a state of the art piece of equipment.
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Calculating your Maximum Aerobic Heart Rate Zone
Dr.
Phil Maffetone, a USA Olympic coach, describes in his book ’The
High Performance Heart’ a method of calculating your best aerobic
heart rate zone.
Some programs suggest subtracting your age from 220 and not 180. Dr.
Maffetone feels that by going too high in heart rate zone you may start
to enter an anaerobic state, defeating the advantages of fat burning
in a pure aerobic state.
Here's his method:
Step 1:
Subtract your age from 180
Step 2:
A) Subtract 10 If you are beginning an exercise program or recovering
from surgery/illness;
B) Subtract 5 If you are currently exercising but inconsistent in your
training;
C) Add 5 If you have been training for the past two years and have
not had injuries or 2 cases of cold or flu in the past year.
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Contact Zestlife: zlf@zestlife.ca
Where do we get our Energy?
Each of us have two ‘gas tanks' at our disposal for all of our energy needs.
Our small gas tank is filled with sugar (glucose). The other much larger and almost inexhaustible tank is our stored Fat. How we exercise decides which tank we will use for our energy needs.
Aerobic activities help to improve our heart’s conditioning and
blood circulation, regulates our hormonal system and enhances our physical
endurance. Aerobic activities, depending on your fitness level and intensity,
include walking, running, biking and swimming. Anaerobic activities include
weight lifting and sprinting.
Aerobic workouts activate slow twitch muscles and utilize fat for fuel.
Anaerobic workouts activate fast twitch muscle and utilize sugar for fuel.
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