Getting Started
by Carone Learning
Getting Started
Introduction
Whether you’ve been exercising for long or you’re just a beginner, there are
several things you should know before starting a new exercise program. This section covers some tips and hints to starting a safe and effective workout regimen.
Getting Started
Medical Clearance
Medical Clearance
It’s a good idea to check with your doctor before beginning any type of exercise program. This is particularly a concern if you have any condition that may interfere with your ability to
exercise.
Likewise, if you develop an injury that does not go away after a few days of rest, you will want to consult a
physician. Severe injuries obviously need to be treated immediately. We will discuss more about injuries in a later section.
Getting Started
Start Slowly
Start Slowly
One big mistake of beginners is
overdoing it. You don’t want to do too much too fast. This can put too much stress on the muscular, skeletal, and cardiorespiratory systems. Although you may be motivated to go full speed, it is important to start gradually and build up to higher intensity and longer periods of exercise over time.
Getting Started
Start Slowly
When it comes to exercise, most people still believe in the philosophy of “no pain, no gain.” While it can be nice to feel that muscle burn during a workout, you do not want the after-effects of a
workout to cripple you for days after.
Going full force or pushing too hard in the beginning can lead to soreness and injury. This can also be discouraging when you are trying to get into a regular exercise schedule, as it’s difficult to be motivated to exercise if you can still
barely move from your workout two days ago.
Getting Started
Start Slowly
Even for someone in good physical condition, trying a new type of exercise can be taxing on the body. For example, if John is an avid
swimmer who swims for 60 minutes four times a week, he may consider himself “in shape”
and prepared to run a 10K race. However, John has trained with swimming and his
muscles and joints will not be prepared for the increased impact and different use of his
muscles that he will confront with running.
Although he is not a beginner exerciser, John is a beginner runner and needs to start slowly and build up to faster speeds and longer distances. If John starts too hard too quickly, he will most likely end up stiff, sore, and even at risk for injury.
Getting Started
Your Target Zone
Work within Your Zone
Although you don’t want to push too hard, at the same time, you do want to make sure that you are getting the most benefit out of your workouts. In order to really be beneficial, you should make sure that when you perform cardio exercise your heart rate is within your target heart rate zone.
Getting Started
Heart Rate
How do you determine your heart rate?
You can take your heart rate manually by checking your pulse. The best place to check your pulse is at the carotid artery in your neck. It is closest to your heart and will give you the most
accurate reading. Find your carotid artery by first finding your Adam’s apple and then slide your fingers slightly to the left or right. It is best to check your heart rate with your index and middle finger, as your thumb has a strong artery in it that may confuse your count.
Getting Started
Heart Rate
Once you have found your carotid artery, You can count beats for one
minute or take a six or ten second pulse check.
• One-minute pulse count: Equals exact beats per minute (BPM)
• Ten-second heart rate: Multiply
number of beats counted in 10 seconds by 6 in order to find approximate BPM (Beats counted x 6 = BPM)
• Six-second heart rate: Multiply
number of beats counted in 6 seconds by 10 in order to find approximate BPM (Beats counted x 10 = BPM)
Getting Started
Shorter Sessions
Short and Sweet
Although you are required to exercise at least three hours per week for this course, you will want to break that time down into several different sessions. Beginners may particularly want to work out for several shorter periods of time rather than larger chunks. This will help your body acclimate without getting overstressed or sore.
When you think you don’t have time to exercise, it is important to remember that several short periods of exercise are almost as effective as a longer chunk. If you only have ten or fifteen minutes of spare time, use it!
© Carone Learning
Getting Started
Warm Up
Warm Up & Cool Down
Remember to warm up before exercising and cool down and stretch after every workout. The warm-up allows your body to reach a higher temperature—thus
increasing your blood flow and oxygen flow to the muscles and making the muscles more limber. The cool down, reversely, allows your heart rate to slow down and keep the blood and oxygen flowing through your body as you gradually slow your
movements. Both the warm-up and cool down are important in preventing soreness and injury. You will learn more specifics about the warm up and cool down another section.
Getting Started
Stay Hydrated
Stay Hydrated
Drink plenty of water.
Hydration is an important part of any exercise regimen. You should drink before, during, and after exercise. Thirst is a sign that dehydration is
already setting in, so don’t wait until you’re thirsty to grab some water.
Getting Started
Hydration
According to the American Council on Exercise you want to do the following:
• Drink one to two cups of fluid at least one hour before the start of exercise.
• Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
• Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
• Drink an additional eight ounces of fluid within 30 minutes after
exercising.
• Drink two cups of fluid for every pound of body weight lost after exercise.
Getting Started
Equipment
Proper Equipment
Make sure you have the proper
equipment and clothing. You don’t have to have a lot of expensive equipment in order to exercise. A lot depends on the exercises you are performing. However, be sure that the equipment you are using is safe.
Getting Started
Equipment
You will want to be sure that you have shoes that fit well and are made for exercise. Some shoes are exercise-
specific. For instance, running shoes are created to give you the most support when you are running. However, they may not be the best shoes for any exercise with a lot of lateral motion. If you are going to focus on one or two specific exercises, you may want to
invest in shoes and other equipment that are appropriate for those exercises. For performing a variety of exercises there are general workout or cross-training shoes.
Getting Started
Equipment
In terms of clothing, you mainly want clothes that are comfortable enough to move in. Lightweight breathable fabric, such as cotton or dry weave is
preferred.
Getting Started
Listen to Your Body
Listen to Your Body
You know yourself best! Listen to your body. Never push yourself to a point you are not comfortable with, and certainly don’t push yourself to over-exhaustion.
Feeling muscle burning from exercise is a different sensation than pain from injury. If you are feeling pain, lessen your intensity, find an alternative, or stop exercising. If the pain persists, consult a physician.
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