Regular exercise can lower your risk of disease and improve your quality of life, according to the American College of Sports Medicine. Cardiovascular exercise, strength training and flexibility training can control your body weight, increase your energy, help you sleep better and make you stronger for daily life. However, you do not want your exercise sessions to hurt you. Some discomfort is expected during exercise, but long-term pain in the joints or muscle tissue can be a sign that you are doing something wrong. Exercise without hurting by following a few guidelines.
Cardiovascular Exercise
Step 1
Perform cardiovascular exercise at least three days per week for health. If you are new to exercise, try performing cardio every other day to allow muscle recovery and to get accustomed to regular exercise.
Step 2
Increase your sessions. Gradually go from to five to seven days per week for weight loss or increased health benefit. Add one day at a time after you become accustomed to three days per week. Maintain the frequency for at least two weeks before you add another day.
Step 3
Choose low-impact activities such as walking, cycling or swimming. These activities will not cause as much jarring to your joints.
Step 4
Exercise for as little as 10 or 15 minutes per session if you are new to exercise or have not exercised regularly for an extended period of time. Increase the duration no more than 10 percent each week to avoid hurting. Gradually build until you are doing 30 to 60 minutes each session. This may take a few weeks to a few months.
Step 5
Keep your intensity low to moderate in the beginning. As exercise becomes easier, push yourself a little. Ideally build so that your intensity is moderate to high during your cardio.
Strength Training
Step 1
Perform strength training exercises two to three days per week. Rest at least 48 hours between strength training sessions for muscle recovery. If you are new to strength training, only do one or two sessions per week for two to three weeks and rest at least two days between sessions.
Step 2
Perform one exercise for each major muscle group or approximately eight to10 exercises per session. Work your back, chest, shoulders, biceps, triceps, abdominals, glutes, hamstrings and quadriceps. Some exercises, such as a squat, will work more than one muscle group at a time.
Step 3
Start with one set of eight to 12 repetitions per exercise. After two to three weeks, you can add a set until you are doing up to three sets of eight to 12 reps per exercise.
Step 4
Start with a light weight to avoid injuring yourself. Perfect your form and technique for each exercise and then increase the resistance up to 10 percent each week.
Step 5
Use any type of resistance equipment. Body weight, free weights, machines, cables and bands are all options.
Flexibility
Step 1
Stretch at the end of every exercise session. Perform one stretch for each major muscle group.
Step 2
Hold each stretch for 15 to 30 seconds. Do one set, but if your muscles feel tight, you can do each stretch two to three times.
Step 3
Stretch until you feel a slight pull in the muscle. It should not be painful but can feel a little uncomfortable.
Tips and Warnings
- Always listen to your body. If something does not feel right, stop. Consider hiring a certified personal trainer to guide you in order to prevent hurting from exercise and increase the effectiveness of your training. Breathe throughout your exercise sessions. Holding your breath can make you dizzy and raise your blood pressure. Some muscular soreness is normal in the beginning but should dissipate within 48 hours.
- See your doctor before beginning any exercise program. Do not immediately do the maximum amount of training. This can cause injury and pain. If you feel dizzy, light-headed or nauseous, stop exercising immediately. Stop exercising if you feel a sharp pain in your joints or muscle. If you are sore, do not exercise that day.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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