Exercise - Tips to Get Started

Okay, so you've decided to start exercising, but you are bewildered by all the types of exercise programs available. You see these machines, weights, people dancing, jumping, kickboxing and stepping. Then there are all the sports out there. It can be confusing finding the right mix of exercise for you.

Actually, most exercise can be divided into three types:
#1 General physical activity
#2 Aerobic exercise
#3 Resistance (strength training) exercise

Exercise Type #1 - General Physical Activity

General Physical Activity refers to the exercise one gets from simply increasing the effort we take to do daily tasks. Let's be honest as a society we have become sedate and, at least on a physical level, lazy. We reach for the remote to turn on everything from the TV to the stereo system. We circle a parking lot for 15 minutes trying to find a parking space close to the door when we could have walked from the back of the parking lot in five. We take elevators and escalators to go up one floor. We play video games with our kids instead of more active physical games.

One way to slim down is to simply rev up your daily physical activity. It is also a good way to get started. Here are a few tips to get you started. I'm sure you can think of others:

Tip #1 - Take three 10 minute walks a day: This will burn 100-150 calories a day depending on your weight, gender and how fast you walk. Be sure this is a brisk walk and not a stroll. Also don't stop and sit down part way through it. You can increase the workout by adding light weights. Carry two 1 or 2 pound weights and swing your arms while walking to add a little resistance.

Tip #2 - Take the Stairs: If you only have to go up one floor, try taking the stairs. Stair climbing is great aerobic exercise and is good for the leg muscles. You can even make it a game of trying to get to the next floor before the elevator arrives. Most of the time you will be faster than the elevator. Of course, be careful you don't slip and fall so don't run up the stairs or skip stairs on your way up. Since you burn twice the calories going up stairs as going down, you could moderate this one by using the stairs going up and the elevator coming down.

Tip #3 - Park further away: Super simple way to add a mini workout to your daily life. Don't park right by the door of the place you are going. Park at the other end of the parking lot or park 2-3 blocks away. I live just 5 blocks from the college. So when the weather's good I walk to school each day. It gives me about 20 minutes a day of exercise. And considering the parking situation at the school, especially during the first few weeks of the semester, I probably get to my classes sooner than if I spent all day circling the parking lot looking for a parking space.

Tip #4 - Play with your kids: Talk about an enjoyable way to get some exercise and improve your family life at the same time. Put away the video games and TV, pick up a ball and bat or a badminton racket or even a croquet mallet. Get anything which gets you and your kids up and moving. Run with them. Throw the ball to them. Play hide and seek. Let them wear you out. It's good for you and it's good for them as you spend time with them and teach them by your example the value of regular exercise.

Tip #5 - Take up a sport: Someone described a football game as being 22,000 people in dire need of exercise watching 22 people in dire need of a rest. Why not stop being a spectator and become a participant? Join a tennis club or a city league sport team. Learn to golf, play basket ball with your friends, coach a little league team. Let the fun of competing also help you get the exercise you need.

Exercise Type #2 - Aerobic Exercise

Aerobic Exercise is any exercise which raises the heart and respiration rates. Aerobic exercise is good for the heart and is the type of exercise which builds endurance and burns the fat.

Aerobic Exercise can be sub-divided into two types. High Impact and Low or No Impact. High Impact exercises are those which involve jumping, stomping, running, etc. So, exercises such as jogging, running, playing sports like basketball or tennis, step or dance aerobics and some forms of kickboxing are examples of High Impact aerobics.

Low Impact aerobics are those where you do not hit the floor with a good deal of force. This would include walking, swimming, water aerobics, elliptical trainers, cross-country skiing machines, rowing and bicycling.

Obviously, if you have knee or ankle problems you should consider a low impact option. Even something simple like taking a 20 minute brisk walk a day can prove highly beneficial.

Experts say you should do at least 20 minutes a day three days a week of aerobic exercise.

Exercise Type #3 - Resistance Exercise

Resistance Exercise burns less fat, but it does build muscle and "sculpts" the body. If you want to lose the inches in the right places resistance exercise is essential. Another good benefit of building up muscle is that muscle metabolizes calories more efficiently than other types of tissue. Thus, developing your muscles helps your body burn fat all day long. Examples of resistance exercise include floor exercises (like crunches, leg lifts, Pilates exercises, etc.), weight training, lunges, "Nautilus" machines, push ups and pull ups. Doing resistance exercises for about 20 minutes a day 2-3 days a week is a good regimen.

Some experts suggest alternating aerobic and resistance exercise by doing aerobics Monday, Wednesday and Friday and resistance on Tuesday and Thursday. Personally, I do an hour of aerobics on Monday and Wednesday and an hour of resistance on Tuesday. The other days I walk or do exercises at home for about 15-30 minutes a day.

As with any type of weight management regimen, check with your doctor about any personal health concerns which might affect your choice of exercise.

Check Out Workout Finishers...