The steps to getting into, or back into, shape are simple and finite. No matter what condition you are in, you can get back into reasonable shape by following the 10-step process outlined below. This process works well for those individuals looking to improve their personal level of fitness, but works equally well for a person desiring to enter their first 5K road race.
1. If it has been a while since you've had a physical, I suggest you get one. Have the doctor say it's okay to start an exercise regimen. I had a man start a nutrition and fitness program with me, recently, that was Stage 2 hypertensive and didn't know it.
2. Start gradually from where you are. Start the program by setting aside time each week day to get some exercise. Shoot for 30 minutes initially. I say "week day" because most of us baby-boomers are weekend warriors and get adequate exercise on Saturday, followed by much needed recuperation on Sunday.
3. WEEK 1 - Once you have the time-frame scheduled, do some light stretching (every session), followed by walking at a reasonably quick pace...Like you're late for a meeting or something. You should feel your heart-rate rise and your respiration increasing, but not to the point where you are short of breath. Enjoy the fresh air and knowledge that you are doing something valuable with your time, but don't overdo at this stage.
4. WEEK 2 - After a week of this, you will likely find yourself wanting more. Increase your speed to a relatively fast pace. You should start to feel a little winded, and should start working up a sweat by the end of your power-walk.
5. WEEK 3 - Increase your walk to 45 minutes at the same quickened pace. After 20-30 minutes of burning glycogen, stored within your body, your body will shift into fat-burning mode for the remainder of your workout.
6. WEEK 4 - This week, introduce intermittent 30-60 second cycles of slow jogging every 5 minutes, followed by fast walking. Your jogging speed should be slightly faster than your power-walk speed.
7. WEEK 5 - Increase your jogging intervals to 2-3 minutes each cycle, followed by 5 minutes of fast-walking.
8. WEEK 6 - By now, like any thoroughbred, you want to run. Before doing so, make sure you are doing your stretching prior to each work-out. Stretching becomes very important as the intensity of your workout increases. After thorough stretching, warm up the muscles first by walking first, transitioning into a slow jog after a few minutes. Continue your jog for as far as you feel comfortable. After several minutes, if you feel exhausted, back off to a fast walk until your heart rate slows and your respiration returns to nearly normal. Then jog some more, as you feel able. No one is keeping score or holding a stop watch. Again, enjoy yourself.
9. WEEK 7 - Workouts now will be similar to Week 6... Thorough stretching, adequate warm-up, and jog as long as the body allows comfortably. As you continue this routine you will find that your fitness level improves weekly. By now you are likely jogging for 20-30 minutes continuously or, maybe even with a couple of rest periods.
10. WEEK 8 (and beyond) - At this juncture you are ready to begin thinking about a 5K benefit race in the not so distant future. Jump in your car and measure out a 1.6 mile stretch from where you begin your workouts. If you start from your house, measure out 1.6 miles and try to jog out to your mark and back, 2-3 times per week. Take a rest as you need it, but wean yourself off the rest periods about a month from your race date.
By now you are well on your way to participating in a local 5K race, if you should so desire. Go to Active.com or CoolRunning.com and check out some local events. Pick one and sign up for it. In my experience, there are few things more motivational to a runner than the knowledge of a looming race date.
Whether you are planning to do a few races, or not, the benefits of increased fitness cannot be underestimated. Regular exercise is critical to overall health and longevity. So enjoy the fact that, win, lose or draw, you have made a positive impact on your health by getting back in shape.
Dennis Lampman is a Certified Nutrition and Wellness Counselor, Certified Personal Trainer and Staff Writer with the Health Enhancement Group of New England, LLC, an education-based provider of health and wellness products and services.
As a 30-year veteran of the nutrition and fitness industry, Dennis possesses a depth of experience and knowledge that is difficult to find in this rapidly emerging field. He has competed in organized athletics since the 1970's, competing in football, track & field, weight-lifting, karate, wrestling, boxing, body-building, motocross and ice-hockey.
Now in his 50's, Dennis continues to play league ice-hockey in the winter and is a competitive triathlete in the summer. He and his wife of 31 years currently reside in the New England area. For more information about Dennis or the Health Enhancement Group of New England, go to: http://www.healthenhancementgroup.com/.
No comments:
Post a Comment