How many times have you been to the gym and have seen some pretty big people pounding it out on the treadmill? Many people know that running with poor form can damage the cartilage in the knees. Knowing that, why would these people continue? A lack of understanding is the biggest contributing factor.
When you start a routine, you need to evaluate yourself first. Are you overweight? Do you have any strength training or cardio experience? Do you have any injuries or health problems? These are all questions you should ask yourself before you step into a routine. The next question should be, “What are my goals, and how will I achieve them?” It’s time to consult a professional if you aren't sure.
Strength training is a great way to start out a routine, but, like anything else, it will take time and some learning to understand how to perform the exercises correctly. If you lift improperly, you will increase your chances of getting injured. My best advice is this: do not start lifting without help from someone that has experience. Learning from a personal trainer or other professional will give you a good foundation. The muscle that is developed during strength training will help consume more calories and support bone structure.
In addition to strength training, you will want to learn how to properly stretch. Notice the word “properly.” Stretching is about relaxing and elongating the muscles that are shortened during regular use, and, just like lifting, it takes time and understanding to perform a stretch correctly. You might be able to learn some stretching techniques from a book, but you may learn more from a yoga instructor or from a personal trainer (one that actually stretches!).
When beginning a cardio routine, begin with low impact exercise. This can include ellipticals and bikes. If you are intent on using a treadmill, you can set the incline above 45 degrees to reduce the impact on your joints. Another tip for a beginner is that you should just still be able to speak while you are working out. That is only a tip and should not be considered the only way to do cardio. There are a lot of opinions on what cardio should look like. Do your research and find what works for you. A big priority for cardio should be your heart since cardiovascular exercise will strengthen it.
Those are three aspects of physical fitness. However, they are not the complete picture. Remember that nutrition is an enormous part of fitness. Two people that exercise the same will get different results if one eats well and the other eats poorly (consider our previous articles to see our understanding of good and poor nutrition).
If you have questions or comments, please let us know! We will be glad to answer you.
Edited by Joann Agoglia
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