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Doctors are in general agreement that you can
remain fairly fit
with an exercise investment of little more than 20 minutes, three times a week.
So how do you get started in an exercise program? Experts say the most important first step is to
make commitment to yourself
– one that you will keep.
Next, you must set aside the time. Remember, you need at least
20 minutes of aerobic exercise
, plus a few minutes to warm up and cool down, three times a week.
If you have a history of heart and lung disease, high blood pressure, or any other serious medical condition, you ought to talk to your doctor before getting geared up. But even if you are in perfect health,
start out slowly and cautiously
.
A good rule of thumb is to increase the amount of exercise you perform by no more than 10 percent each week. So if you walk briskly for 20 minutes, three times a week, and cover a mile each time, you can press yourself 1.1 miles the following week. At the end of ten weeks you’ll be covering 2 miles, every 20 minutes.
Think of your
exercise routine in three parts
. Each should include a warm-up period of about 10 minutes, in which to rev up your blood flow and warm and stretch your muscles. Then, begin your aerobic exercise, that is, the 20 minutes or more in which you shoot for your target heart rate. When you are done huffing and puffing, spend at least 5 minutes stretching and cooling down.
Once you start, you should
stick with your exercise program
. Keep in mind that first six months of a regular exercise program are really the test – most people who drop out do so within this period.
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