So, you decided to start exercising. That's great because it's never too early or too late for that, but at the beginning you must be very careful or you will do more harm than good. You don't need to make a plan - we made it for you.
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We will not write here about fitness after the illness as a part of recovery. It's time to focus to healthy people a bit - there are many dangers out there waiting for one wrong step.
So, this is this situation, saw many times before again and again: you are an adult, healthy and in a relatively good shape. Here we mean that you can walk around and hour or two, do your usual job and here and then even run to catch the bus. Medically speaking: you are OK, but it would be good to exercise to gain some strength in order to preserve that health.
Now, how to start? Contrary to the very popular belief, entering the gym should not be your first step. The first step is to see your doctor. As a rule of thumb, if you had six months or longer break, or you never exercised - let the doctor see you, test you, measure you and tell you what's your current condition.
he same pressure that lasts, for example, a half an hour, can be too much for you and at the same time nothing for somebody else who is exactly of your age and health condition.
Your doctor will also tell you what are your weak points (cholesterol, blood pressure...), and then he can recommend what to do and what to avoid.
Now, the second very important thing to remember is: a healthy 40-years old male without health problems - we want to stress that: with no health problems - will most probably die after one hour of high-speed basketball game if his last game was in high school.
It's sad but true: the stress on all body systems is just too big, even for the healthy organism. So, every start should be slow and we advise you to avoid high-speed, high-tension sports in the beginning.
Next, you don't need a plan - we'll make it for you. Although we don't know what you want to achieve, the plan is simple: three times a week, 20 minutes of exercising and no more.
That means walking, slow running, easier things in the gym, but that doesn't mean top speed running or NBA basketball game. You should stay at least four weeks in that regime before you try something harder.
Yes, we know, you want the best results right now, but without that preparation period we can promise you just injuries and heart attack.
Now, let's go a bit deeper. You should start an exercise session with a warm-up period. During 5 to 10 minutes you should slowly stretch your muscles, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the speed.
When you are done for today, cool down for about 5 to 10 minutes. Then stretch your muscles again and let your heart rate slow down. Be sure to stretch your whole body, no matter are you doing legs or shoulders.
Next, if you want to go to the gym, find one with a doctor available at any time. Every major fitness centre with good reputation has a doctor on your disposal and something else: your personal trainer. If you enter the gym and they tell you "There are machines", just turn back and walk away. Expert advices are very important for beginners.
For how long you are beginner? It's easy: if you can walk fast for at least half an hour without completely losing your breath - it's time for a step higher. But that's a topic for another article. ■