Depending on your current activity level, it may take a few weeks or even several months for your legs to become less fatigued with exercise. However, do not let this discourage you. Working out not only improves muscle strength, but it can also help you control your weight, as well as ward off chronic diseases. Check with your doctor before you begin a new workout routine, and start slowly to shape your body.
Assess Your Current Fitness Level
Before you begin a new exercise program, acquire an understanding of your current fitness level. This will help you set realistic goals, as well as give you an idea for how long it will take for you to get in shape and feel less fatigued. For example, measure how long it takes you to walk one mile, as well as your heart rate before and after the walk, and then record these numbers. Reassess your fitness level every three months to track your progress.
Exercise Goals
You may have many reasons for wanting to work out. But no matter your goals, healthy adults should be able to perform aerobic exercises at a moderate pace for at least 150 minutes a week, as well as two strength-training sessions. To work your way up to this amount, you may need to begin slowly by working out for five to 10 minutes at a time. Gradually increase the length of your workout by a few minutes each week as you gain more stamina and your fatigue begins to wane.
Soreness and Progress
It is normal to feel some muscle soreness and fatigue after a workout, and this should lessen as you become more accustomed to exercise. However, if you experience muscle pain or weakness for more than 48 hours after a workout, you may be working your body too hard. While the lure of getting in shape can be great, do not do too much too fast, which can lead to injury and stall your progress. If you have any chest pain, shortness of breath, dizziness or nausea, take a break and seek medical attention if these symptoms do not subside.
Limitations and Considerations
Always check with a doctor before you begin exercising, especially if you have health problems like high blood pressure, osteoporosis or diabetes. People with these and other conditions may have limitations to the types and amount of exercises they can perform. You may need to work out more slowly or avoid certain activities altogether, and it may take you longer to become accustomed to exercise than others without health problems. But even a small amount of exercise can improve your health and body, and as long as you have a doctor's approval, you should do what you can to make workouts a regular part of your life.
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