News You Can Use
Take it slow when beginning a new workout program
University Relations
News Bureau (662) 325-3442
Contact: Mike Pizzitola
July 24, 2007
STARKVILLE, Miss.-Tired of feeling out of shape and want to do something about it? Great, but there are some important things to keep in mind when starting a workout program.
According to Joseph Chromiak of Mississippi State University, age and current fitness level should govern the type of workout routine an individual chooses.
"It is important to set goals in the beginning," the associate professor of kinesiology says. "Tell yourself you will walk or run for a certain distance or time period."
Secondly, be careful not to strain the body when launching the new routine. "If you do not particularly enjoy going to the gym or working out on an elliptical machine, take advantage of such activities as hiking, swimming, bike riding and golf-course walking," says Chromiak. "These activities are all good ways to burn calories and stay active."
He offers some other tips when starting to work out:
- Whether cardiovascular or strength training, choose an activity that is enjoyable to help keep motivated.
- During the first two weeks, stay active for 20-30 minutes daily for four to five days each week, then gradually increase the workout time.
- After two weeks, it's okay to feel you have "lost" neither weight nor inches, because there can be other major health and fitness benefits: lower blood pressure and cholesterol and decreased insulin sensitivity.
Chromiak also emphasizes the importance of:
- The pre-activity warm-up. For example, if planning to jog, begin with a walk; if lifting weights, start on the lighter end and work up.
- The "warm-down." If completing a vigorous run, do not stop immediately. Rather, slow down the heart rate by walking for an appropriate distance. These steps should be included in any type of exercise.