Before starting any exercise routine make sure that you get the “okay” from your physician. Once you have his blessings make out a schedule either on paper or in your mind of an escalating exercise plan. Keeping a journal is particularly helpful. In a journal you can note your exercise session concentrating on how you felt, the time that you exercised and for how long. You can also jot down the areas that you felt were improving in terms of recognized muscle tone and how you felt when you were exercising.
It is best to work up to a higher level of intensity a little at a time. You might begin to exercise for about two to three times a week for just five to ten minutes. After a week you can stretch your exercise time to ten to fifteen minutes each time and then fifteen to twenty minutes. Gradually build up your exercise time to one hour. If you are having any kind of discomfort back off a little bit and adjust accordingly for the next exercise session. Do not forget to stretch before starting to exercise. Always follow “building up” and “cooling down” maneuvers. Do not exercise in constricting clothing, as you will likely not feel well and thereby shorten your exercise schedule. Make sure to have a water bottle handy when you exercise and take a few sips of water every once in a while. If you are able to have a fan circulating to encourage air movement and to keep yourself cooled down.
If you are ever feeling pain or discomfort anywhere you need to slow down your pace. You can resume after a short period of time. If it continues, however, it is best to seek the advice of your doctor.
It may seem like forever, but your body needs time to build up to an optimal level. Once you have reached a good spot for you to be at you can maintain your exercise level at that place. Generally speaking, once you have gone through the initial stages of building up you will benefit from approximately 45 minutes to one hour of exercise three to four times a week.
Angel Lynn writes in weight loss, fitness, single parenting, health and media