Getting Started on an Exercise program

By Traci Wood, Wellness Coordinator, Cornwall Manor Retirement Community.

Getting started on a fitness program can sometimes be very difficult. Many of us begin with enthusiasm and we end up feeling sore and worn out. How can we avoid these feelings that often times spell the end of an exercise program?

First, if you have not been involved in an exercise program, check with your physician before you begin. This way you will be sure there are no health reasons to limit your activity. Secondly, you want to set goals for yourself. Do you want to lose weight, improve your fitness level, or simply just feel better? When setting goals, it is important to be realistic. Don't set yourself up for failure. Rather than focusing on the desired outcome, focus on the steps that can get you there.

The third thing you want to keep in mind when starting, is to start slowly! Often times people begin by trying to do too much too soon. Then they find themselves feeling sore and discouraged. To prevent this from happening, start by walking one time around the block rather than the whole neighborhood. If you do experience some muscle soreness, do some light stretching exercises and don't quit. That soreness is caused by a building up of lactic acid in your muscles. Moving around will actually help relieve your soreness.

One final thing you want to know before you begin an exercise program, is how to monitor your intensity level. There are two ways to do this. One is by finding your target heart rate. The other is by measuring your perceived exertion.

To find your target heart rate, you must first find your maximum heart rate. Simply subtract your age from 220. (For example, a 40 year old individual would have a maximum hear rate of 180 beats per minute). Determine your maximum heart rate. Multiply that number by 55% and 85% to find your target heart rate range. (The same 40 year old person would have a target heart rate range of 99 and 153 beat per minute.) While exercising, take your pulse for six seconds and multiply by ten. If your pulse rate is within your target range, you are working out at a good intensity. If you pulse rate is above that range, slow down a little bit. If your pulse rate is lower than that range, you need to pick up the pace.

For some people, heart rate is not a good monitor of intensity. For those people, there is perceived exertion. To use this method, rate YOUR level of exertion on a scale from zero to ten. Ideally, you want your workouts to be somewhere between three and eight, depending on your fitness level. If you cannot carry on a conversation, you are going too fast. If you can sing, you are going too slow!

Exercise is very important and it is never too late to begin. Hopefuly, these tips will help you get started and stay active. Wellness 2000 is a great way to movitate yourself and stay motivated. So don't just sit there, get moving!

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