Exercise for the inexperienced
Preparing for exercise
When you start out in exercise, getting fit is an effort in the early stages. Find a regular time that can be undisturbed for 40 minutes, and devote this time to your program. Don't exercise in the middle of the day if the temperature is over 20 degrees. Have a glass of water 30 minutes before you exercise.
If you haven't exercised regularly (a minimum of 3 times per week) for the last 2 months it usually takes 2 to 4 weeks for your body to start to adjust. Take it easy for the first 4 weeks, and you can avoid pain, fatigue and soreness.
Exercise program
This program is designed for a theoretical person aged 40 years; who is carrying over 8 kilos of excess body fat; doesn't like exercise, but feels they should be a bit fitter to reduce their body fat, reduce the risk of early illness related to inactivity, and improve their ability to enjoy life. This exercise program will last for 12 weeks. Each week will include a preparation phase (warm up and joint mobility), a conditioning phase (where you do the work), and a recovery phase. The conditioning phase consists of aerobic, fat burning activities. Walking can be substituted for activities such as a swim, cycle, jog or row.
Weeks 1 and 2: Monday/Wednesday/Friday
Preparation: start each session with an easy walk, lasting for 10 minutes. As you walk, swing your arms, rotate your shoulders, and stride out as you warm up. Try to get your pulse up to 18 beats over 10 seconds (b/10 sec).
Conditioning: walk briskly for 10 minutes, with a heart rate of 20b/10sec.
Recovery: slow down, and walk easily until your heart rate drops below 9 b/10 sec, and then stretch your calves, hamstrings and quadriceps.
Weeks 3 and 4
Similar to week 1, but walk briskly for 15 minutes.
Weeks 5 and 6
Similar to week 4, but walk briskly for 20 minutes.
Weeks 7 and 8
Same session as week 6, but train for 4 sessions per week—Monday, Wednesday, Friday and Saturday.
Weeks 9 and 10
Similar to week 8, but add in 10 push ups and 10 situps before you begin your recovery phase.
Weeks 11 and 12
Similar to week 10, but add in some arm stretches at the end of the recovery phase.
Exercise goals
You shouldn't find the exercises hard, the hard part is maintaining a regular exercise pattern. Set yourself the goal of not missing one session over 12 weeks. If you do miss a session, pick up the program where you left off. If you miss 2 sessions in a row, go back to the previous week's sessions. Exercise is the easiest way of improving the quality of your life.
Last Reviewed: 30 May 2002
