Exercise is more than good intentions

As with diets, most people start of with the best intentions, but find their enthusiasm for exercising disappears rapidly. If you have joined a gym but only been once or twice, you’ll know exactly what we mean… many people abandon their gyms soon after joining, even after signing up to an annual ‘gold’ membership… just remember to cancel your direct debit if you feel too guilty to cancel your membership.

Preparing an exercise program

It is important to begin any exercise program slowly and build up gradually. Remember, it may take several months to attain the minimal levels of physical fitness.

Before beginning an exercise program, have a physical examination and discuss the program with your doctor. In addition, if your mobility is limited as a result of a chronic or disabling condition, be sure to review these exercises with your doctor as you progress. Keep in mind your level of ability and endurance so that you don't risk discomfort or injury. If you experience pain while exercising, stop that particular movement and ask your doctor about it on your next visit.

Stages of an exercise program

Preparing the body for exercise is as important as the exercise program itself. So, when preparing an exercise program, consider the stages of activity involved:

Warming up
A warm-up period should begin with slow, rhythmic activities such as walking or jogging on the spot. Gradually increase the intensity of your warm up until your pulse rate, respiration rate and body temperature are all elevated; this usually happens when you start to break a light sweat. It is also advisable to stretch the muscles you will be exercising before moving on to strength and endurance activities.

Strength and endurance exercises
The best exercise program is ultimately an individual matter, so only include exercises that will give you results and that you enjoy doing. An exercise program for an elite athlete is likely to concentrate on specific skills and improving technique. Alternatively, an exercise program designed to lose weight is likely to focus on calorie-burning routines. A personal trainer is the best person to help you customise your own exercise program.

Cooling down
If you have been participating in vigorous physical activity, it is extremely important not to stop suddenly. Abrupt stopping interferes with the return of the blood to the heart and may result in dizziness or fainting. Simply reduce the intensity of the exercise gradually and end with a few slow stretches. Read Obesity FAQ's here and Obesity Definations.

Effective exercising

Once you begin your daily exercise routine, keep these points in mind to get the best results:

• Always drink water before, during and after your exercise session
• Make exercising a part of your routine
• Start gradually, from about 5 to 10 minutes at first
• Increase the amount of exercise each session, up to about 30 to 60 minutes
• Breathe deeply and evenly during and between exercises
• Rest whenever necessary
• Keep a written record of your progress
• Exercise to lively music, TV or with friends to make it more enjoyable