FIT FOR LIFE:Don't overdo it when getting into an exercise routine
DESPITE THE widely publicised benefits of physical activity on health, a relatively high proportion of adults in Ireland report little or no leisure-time physical activity.
Whether you are a serious athlete or somebody taking up regular physical activity for the first time, it is important that you work to the fundamental principles of overload and progression. To gain a training benefit your body has to be sufficiently stressed or "overloaded". Over time, the body adapts by handling that same load with less stress. This doesn't mean you go out and exercise as hard as you can for seven days per week.
Before you knew it, you would be suffering from muscle soreness, an over-use injury or worse. The experience might have the effect of putting you off physical activity for life.
Instead, progressively increase exercise intensity and/or duration over a number of weeks as you feel yourself getting fitter. Set yourself realistic targets. Start off at a low base and gradually increase the training load over time. As you achieve targets, gradually increase the volume and intensity of work. Remember, the primary purpose is to enhance your general health and fitness by exercising above your usual activity levels.
In terms of appropriate exercise intensity, there is still much debate. Intensity will depend on a number of factors including: the purpose of physical activity participation, the prior level of physical activity, age, and physical fitness levels. For those interested in improving general fitness and long-term health, moderate to vigorous aerobic (endurance) activity is commonly recommended.
Here are some useful pointers to get you started.
For general health benefits, the intensity should be 60 to 90 per cent of age-predicted maximal heart rate. Exercise which is sufficiently intensive to produce sweating or relatively hard breathing is commonly recommended.
You should exercise like this three to five times per week, for 20 to 60 minutes or shorter bouts of 10 minutes accumulated throughout the day.
To encourage long-term participation choose an activity you enjoy - variety is the key.
Set time aside each day to engage in physical activity. Try an create a routine but allow some flexibility. Surround yourself with positive and supportive people and get a training partner (or a dog) or join a meet and train group.
Set yourself realistic physical activity goals. Target an up-coming event, such as a fun run, but allow yourself sufficient time to prepare.
Keep a simple training log or diary of your activity - this is a great motivating tool. Also, give yourself a little treat when you achieve your weekly physical activity targets.Music can be a great motivator so bring your iPod/walkman with you.
Start off at a comfortable pace and gradually and progressively increase your activity level over a number of weeks as you establish your routine and become fitter. Don't be afraid to revise your training targets if you are finding the going tough.
Larger built individuals are recommended to choose low impact (eg walking) or non-weight bearing activities, such as swimming or cycling.
If running, wear good quality training shoes which provide appropriate support (most good sport shops will have a specialist who can advise you). Try to run on grass or trails when possible.
It is important to remember that if you are overweight, out of condition or have any health risk factors, go to your doctor for a medical check before participating in any physical activity programme.
is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU