Things to think about before you start an exercise program.
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Before you start an exercise program, there are a few things your need to figure out:
What are your goals?
Lose weight… Increase cardio performance… But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.
Here’s how exercise intensities are typically defined:
Something you can do for about 60 minutes. Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.
Name says it all. Usually after 20 minutes of this type of exercises fatigue starts to set in. Heart rate and breathing significantly increased.
Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.
Now the standard questions you need to ask yourself:
A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.
Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?
1 Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?
2 Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason
3 Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?
4 Do you take blood pressure or heart medications?
5 Do you have any cuts or wounds on your feet that don’t seem to heal?
6 Have you experienced unexplained weight loss in the past six months?
7 Are you aware of any reason why you should not participate in physical activity?
If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.
But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.