Getting Fit Takes Time And Effort
Getting Fit Takes Time And Effort
Getting Fit Takes Time And Effort
The easiest way to get fit is to start walking. Unfortunately the more overweight and or unfit we get the harder it is to start exercising and the easier it is to give up soon after starting.
Perseverance is the key and eventually most people get to really enjoy their activity and new found sense of well being that an increase in fitness brings.
This article is about just one type of fitness aerobic fitness as it is aimed at a general group of the population who just want or need to improve their fitness. This article is not intended for people looking to bulk up or significantly improve their strength.
Even If You Want Build Muscle Start By Getting Fit
Aerobic fitness will bring you the most health benefits and is suitable for pretty much everyone regardless of age or physical ability as the exercise can be tailored to suit an individual.
Allow Recovery Time
For people who have never exercised and are unfit, a gentle but regular exercise regime is best with plenty of recovery time allowed between exercise sessions. If you are new to exercise your muscles may ache after just a short brisk walk. Wait a couple of days until the aching stops and then start again.
If you over do any form of exercise and do not allow sufficient recovery there is a risk of being put off by impact injury, repetitive strain type injury or just plain fatigue and sore muscles. Start any new exercise regime slowly and gradually work up to a useful level of exercise over a period. There is no rush. The important thing is to keep at it think of months not days to get fit.
Exercise benefit Comes From Increased Respiration rates
To get a real benefit from exercise it must get your heart and pulse rate up. I have seen many people out walking who walk so slowly that significant health benefits will be minor and the main benefit will be just the enjoyment of a pleasant stroll, some fresh air and conversation with their walking partner.
These slow but enjoyable walks will do on a little to improve aerobic fitness but will help improve muscle tone and maintain mobility. Once your body gets used to walking for extended periods of around 30 minutes or more then it will be time to increase to pace, tackle a hill or even carry a back pack with gradually increasing loads to make your body work harder.
The aim is to get your respiration and heart beat rates up so you can start to improve your aerobic fitness. I repeat, if you are not fit take it easy for the first few weeks until you are starting to get physically conditioned to unaccustomed exercise.
There Can Be Gain Without Pain
If you push yourself cycling can get you very fit quite quickly. I try and ride up hills in the tallest gear possible as it provides a good workout and builds leg muscle.
Just because you increase your workload by walking faster, walk up a hill or carrying a little extra weight does not mean you won't enjoy the exercise. In fact you will enjoy your exercise more because the increased workload will release endorphins which increase your feeling of well being. Trampers, joggers, cyclists and others who work out can all experience this if they work at reasonable rates. It is the main reason why people get out and exercise they feel good and really enjoy it while at the same time it considerably benefits their health.
Get children out side and exercising from an early age and set them on the path to goodhealth for the rest of their life.
Aerobic Exercise
Aerobic Exercises range form energetic walking to jogging, skipping, swimming, rowing machine workouts, steppers (some have levers to give you an upper body workout as well) and cycling. All these exercises can be started gently and worked up to be as intense as you are comfortable with.
I do quite a lot of cycling and some days I get into it and on others it is all quite leisurely. My friends and I often tackle long hill rides while on others we drift along until we find a caf and spend more time in conversation than peddling. Over all my fitness has increased quite dramatically and sometimes we go for quite long walks as an alternative. Some days we seem to need rest time and an easy session just fills the bill as it allows us to get out and enjoy the country side without exhausting ourselves.
The health benefits of regular exercise are:
Increasing the strength of your lung muscles so you breath deeper and more efficiently.
Increasing the strength and health of your heart.
Improve the health and condition of your arteries and veins.
Improve the bloods ability to carry oxygen by increasing the number of red cells in the blood.
Improve mental health by reducing stress and reducing the chance of getting depressed.
Rowing machines are great exercise working most parts of your body at once. They can be used as a break from walking or jogging or to improve upper body fitness as well as providing a good overall workout. Great for indoor use during winter.
Reduce the risk of getting Type 2 Diabetes.
Impact aerobic exercise such as skipping and jogging can stimulate bone cell formation and reduce or repair the effects of osteoporosis.
Improve endurance by making the muscles more efficient at storing energy in the form of fats and carbohydrates.
Improve the speed and efficiency of the muscles when it comes to releasing and using stored energy.
Increases the speed at which muscles can recover after exercise.
Increases the formation of "microvascular networks" within the muscles to create a more efficient blood supply within them.
There is more to this story. If you want to find out more have a look at my health blog.
Regards,
Ian Miller
Health Writer
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