subject: How to Get In Shape [print this page] It's hard to get back in shape, especially after a long time without doing any regular exercise. If you're typically lazy, you can deny it, but you know it deep down. The fact that our lives no longer depend on getting up and moving to eat and survive makes it that much harder to convince ourselves to exercise. You can do it, though, and it's just as important now as it was in the days before mass technology and civilization.
If it has been awhile since you last worked out in any regulated way, start off slow to avoid injury. Pain and stiffness are normal, but you don't need to hurt so bad you can't move, or worse, are unable to move or exercise for an extended period of time following your workout. That defeats the purpose.
Get a physical and talk to your doctor about your desires. Your doctor can give you a good idea of your ability and suggest a good speed to start. Find a good speed on a treadmill, walking on the street, or using a road or stationary bike that allows you maximum work while not exceeding abilities. You know when you are in a good "zone" for an aerobic workout if you can do the motions, feel the "burn" but still carry on a conversation. Aerobics should build up your breathing and cardio ability, not destroy it.
At first, when you get into a new exercise lifestyle, err on the side of too little, rather than too much. You don't want to push it so far you need to stop for weeks at a time, you may never go back.
Unlike strength training, where you need to give your muscles a day off in between in order for them to recuperate, you never want to press an aerobic workout to the break point. You can, and even should, do some aerobic exercise every day. The more you do, the more you'll be able to do and the more you can increase your workouts.
You don't need expensive equipment, or a gym membership to get moving. You "can" buy equipment to make working out easier, or buy tapes to follow specific routines, but if you need a quick, economic aerobic workout, open the door and take a walk.
Add strength training exercises two, or three days a week leaving at least one day between each one for recuperation to build up strength. You can get easy and fast strength training by purchasing equipment or health club memberships, but you don't have to go that route for strength training either. Simple, old-fashioned sit-ups, pushups and stair climbing will go a long way to starting you on a muscle improvement program.
