The Slow Boat to Getting Into Better Shape

So you want to get into better shape, that’s great! Just make sure that you get a full physical from your doctor so that you’re confidant it’s ok for you to do the physical exercise. Unfortunately, many gyms don’t  require this before letting you start.

Now, depending on how long it has been since you last did regular exercise, it’s recommended that you start off slow and gradually build up your workout to harder levels. It’s typically recommended to start off at the gym with just the treadmill or the lifecycle for the first week or so. This is basically to wake the muscles up and to slowly get you prepared for a gradually tougher workout.

If you go the treadmill route, you’ll typically want to find a speed on the treadmill that is a pace you can keep up with as little discomfort without stopping for 15-20 minutes. After this short burst take a 5 minute break, stretch a little bit and have a drink of water, then go back and increase the speed a little for another 15-20 minutes.

Keep in mind that pushing yourself too far is taking a risk that you may not be able to live with. Unfortunately, many people make the mistake of getting back into an exercise program and push their limits while trying to get back in shape in just one hour. But that’s almost always a recipe for disaster. The only thing this will do is make you really sore the next day and likely lose interest fast in the gym.

Remember that while a little discomfort in ok, pain is not your goal.

Now, depending on how long it’s been since you last worked out, I recommend working out 4 or 5 days a week. Sure, this may seem like a lot but like anything else, consistency is the key to success.

Understand that working out 5 days a week does not necessarily mean you have to go to the gym every day. I typically recommend the gym 3 times a week and the other day or 2 you can just go for a long walk around your neighborhood or local park. Remember to change things up so that you don’t work out the same parts of your body 2 days in a row.

Most trainers will tell you that if you work out your arms and chest on a Monday do not exercise those muscles again for at least 48 hours. This gives those muscles time to heal and grow. It’s this straining and resting of the muscle that makes it grow, not just exercising it.

So keep in mind that you need to take it slow at first and progressively increase your workout as your strength and endurance increases and you’ll do just fine.