Once you’ve made the decision to start on a fitness program and stop letting your health go downhill, you have some important, and often confusing, choices to make. You can’t turn on the television or pick up a magazine without finding some new and confusing workout program. You have to keep in mind that much of the information is geared toward people who are already in shape. If you have been sitting at your desk for years and your exercise has consisted of walking to your car that you parked in the closest available space, then the most likely result of any of these more advanced fitness programs is that you will end up quitting your new regimen within a week.
If you haven’t exercised in years, the first thing you should do before starting any fitness program is to get checked out by your doctor to make sure exercise is safe for you. Once that is out of the way, you need to decide on what exercise program you are going to use.
If you are “starting from scratch” when it comes to getting in shape,, sometimes the most effective way to go about it is to return to the basics. You can’t get more basic than running. In fact some experts believe that running is the exercise our bodies were perfectly evolved to do. If you start your running program attempting to jog 5 miles right out of the gate, you will probably not agree with those experts at that moment. Running can indeed be the exercise most suited to getting back into shape, and one of the most effective and quickly getting rid of fat and improving your health. However, you must be smart and start out the right way. You will still make progress. In fact, you will make more progress in the long run than you would by attempting to jump in and run several miles nonstop from the first day.
The best method for beginning runners to quickly build up fitness and avoid injury is to employ interval training. This is not referring to the traditional interval training that probably popped into your mind. When most people think of interval training, they envision running very fast laps around a track, then jogging a little, followed by yet another fast lap or two around the track. Interval training for a beginning runner is based on the same theory, but it is decidedly less painful. The secret to any fitness program’s success is consistency. If you don’t quit or get stopped by injury then you will make progress.
You have probably read many times over the years that you should do 30 minutes of easy aerobic exercise for cardiovascular fitness. If you want to lose some fat as well, it is going to take a little more than just easy exercise. An interval program can be used in either case. If you can’t walk for 30 continuous minutes yet, then you will need to build up to that gradually. You will see that you can use some of the principles from this running interval program to help with that.
If you can walk for 30 minutes already, then you are already prepared to start this beginning runner’s interval program. The key is to start out with most of your exercise time spent well within your comfortable limits. You find there are many variations you can make to the program to suit how you feel.
Here is the simple beginning runner’s interval program.
First and foremost, you need to choose the right running shoes. Choosing the right running shoe is one of most important steps before starting your fitness campaign. Ince you have the right shoes to suit your style, start with 3 days of running per week, then walking 15 to 30 minutes on the days between .Take at least one day a week off completely.
On the running days, warm up and then start out by running 1 minute and walking 4 minutes for 30 total minutes on your first day running. Repeat this same effort on the other 2 running days the first week. In your second week add 30 seconds to each running interval and subtract it from the time spent walking.
Continue adding 30 seconds to your running intervals and subtracting it from your walking time until you are running for the entire 30 minutes. Don’t worry if you need to walk more, or you need to repeat a week because you don’t feel strong. Let your body adapt to the running over time and you will avoid most of the injuries you hear runners griping about
Once you are able to run 30 minutes continuously, it is time to start adding some more running to your walking days. Soon you will find yourself running 5 or even 6 days a week injury free and hoping to sign up for your first race.