Starting an Exercise Program

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Starting an Exercise Program

by Gary F. Zeolla

Exercise has become a craze in the USA. Millions are walking, running, cycling, and swimming themselves into shape, and for good reasons. Exercise reduces blood pressure, heart rates, blood cholesterol and triglyceride levels, and tension with a resultant decrease in the risk of developing a heart attack or stroke. Exercise, combined with proper dietary changes, is the only truly successful way to lose and maintain body fat losses. It also improves physical appearance, self-esteem, mental and intellectual awareness, and general well being.

So You Decide to Start

Knowing the above, you decide that it's time to jump on the fitness bandwagon. Having been a decent runner in high school, you decide to start running again. You dig out an old pair of tennis shoes-"Who needs those fancy running shoes? These will do."

After downing a good dinner, you take off out the door and down the street. After about two minutes, your side is in pain and you're puffing like crazy. You were in excellent shape a few years ago and can't understand what is wrong. But you know this is good for you, so you continue. 10 minutes later, your back's aching and your legs are cramping and you cannot take another step. After crawling back home, you plop yourself down in your easy chair feeling satisfied that you've done something good for your body.

Next morning, you're sore all over and can barely drag yourself out of bed. "But, hey, I'm A RUNNER now, I can handle it."

Your run that evening goes about the same, but you figure that in a few days you'll be back in shape, so you keep pushing. By the fifth day, you've got blisters on your feet, shin splints, an aching back, and sore knees. But you remember the old slogan "NO PAIN, NO GAIN," so you set off again. With about half a mile left, you feel a stabbing pain in your hamstring (back thigh muscle), but you're tough, you can finish.

When you get home, you put a heating pad on your thigh. Next morning, your thigh's swelled to twice its size, and you're limping all day long. Finally, you decide to pitch your "running" shoes in the garbage and decide the exercise craze is nothing but a bunch of hype.

Proper Steps

Of course, the above description is a perfect example of how NOT to start an exercise program. I will go through each mistake and misconception that was made and explain the proper steps that should have been taken.

Note: The following is directed towards running; however, the same general principles apply to swimming, bicycling, or various other fitness activities.

1) Physical Exam: The first thing you should do when you decide to start a running program is to get a physical. This is especially true if you have not exercised for several years and/ or are over thirty. The exam should include a stress ECG. This is a test of how your heart functions while exercising. Only after being given a clean bill of health by your doctor should your start your program. If any problems are discovered, proceed only under a doctor's care.

2) Shoes: I know it sounds like an advertiser's scam, but there is a difference between tennis shoes and running shoes. Tennis shoes (sneakers) give support side-to-side; running shoes are reinforced front-to-back. Also, worn-out or incorrectly fitting shoes can lead to ankle, knee, or back problems, and blisters. Don't be afraid to spend a few extra bucks; it will be worth it in the long run.

3) Reversibility: No matter how good of shape you were in before, that has nothing to do with your level of fitness today. Atrophy (reduction in size and strength) of muscle tissue begins after about 96 hours of inactivity. After 2-3 weeks, a significant drop in strength and endurance levels will be noticed. After several years, or even months, any previous conditioning will be totally lost.

4) Eating: Pre-exercise meals were discussed in-depth previously. Here, it will just be said, your pre-run meal should contain an adequate amount of carbohydrates and should be eaten at least one hour before you begin running. Trying to exercise while your body is diverting blood to the stomach can lead to "stitches" (the pain in your side), stomach cramps, and losing your dinner on the run.

5) Warming Up: Always take time to warm-up before doing your main workout. The best way to warm-up is to do whatever activity you'll be doing, but at a reduced intensity. So for running you would walk or run slowly for about five minutes.

6) Conditioning: You cannot get in shape in a few days. It takes weeks or months to develop a reasonable level of fitness. Top-level athletes have been training for their sports for years to reach their current performance levels.

When beginning a running program, start slowly and build up gradually. Actually, to begin your program you should start by walking. The first day should simply be a walk around the block. The next day slightly increase the distance. Continue walking at a slow pace several times a week, increasing the distance each time. When you reach two miles, begin increasing the pace rather than distance.

As your fitness improves, start alternating the walking with short jogs. Eventually, you'll be jogging the entire distance. If possible, try to continue to decrease the time until you're covering the two miles in less than 20 minutes. Doing this 3-5 times a week will give you a good level of aerobic conditioning.

7) Over-training: Many sports injuries can be linked to over-training. Trying to do too much too fast or doing too much overall work regardless of condition will predispose you to injury. Running more than four to six hours per week will increase the risk of over-training and is unnecessary to attain an adequate aerobic level and provide the benefits of exercise listed at the beginning of this chapter. Only if you're planning on competing should you do more than this.

8) Soreness: A mild level of soreness is to be expected the first week or so when starting a training program. However, by starting slowly and increasing gradually, this should be minimal. If excessive soreness should continue or develop after this, it is a sign that you are increasing too fast and/ or over-training, and appropriate reductions should be made.

9) Cooling-down: You should spend as much time cooling down as you did warming-up. Do not just plop yourself in a chair or jump into the shower when you're done running. Walk slowly at the end of your run, and then stretch for 10-20 minutes.

Stretching movements should be done in a slow, controlled manner (no bouncing!). Stretch slowly until you feel a tightness in your muscle, but don't strain. Hold this position for 10-15 seconds until you feel the muscle loosening up a bit. Then stretch even further and hold for another 10-15 seconds. Then slowly relax and proceed to the next movement.

And note, stretching should be done after not before a workout. The older recommendation was for stretching to be done before working out. But studies have shown that stretching before a workout actually increases the risk of injury by weakening the involved muscles. But stretching afterwards does not cause this problem. In fact, it will greatly reduce the risk of injury in future workouts.

Moreover, stretching afterwards will help your body remove built-up lactic acid and other waste products, thus enhancing recovery. This will also help prevent post-workout soreness. And stretching when you're loose and able to stretch more adequately will best increase flexibility.

10) Running Surface: Concrete and pavement are the worst surfaces to run on. They can be very jarring on the shins, knees, and back. If at all possible, try to run on a running track, or some other surface that has some "give" to it.

11) Injuries: Hopefully, by following the preceding guidelines, you will never have to worry about this area. However, if the worst does happen, knowing what to do is vital. If any abnormal or sudden pain develops, stop running. The few minutes after an injury are the most important. Prompt action can drastically decrease the healing time.

Remember one vital word-RICE. This acronym stands for: Rest, Ice, Compression, and Elevation. Blood flow to the area must be slowed down to prevent swelling and further tissue damage. Apply ice as soon as possible. It is a good idea to keep a frozen ice pack in the freezer at all times, just in case. The blue, soft gel ice packs found in pharmacies and other stores are excellent for this purpose. They remain flexible even when frozen, so they can be wrapped around an injured body-part.

If possible, the area should be compressed by wrapping it in an Ace bandage. Again, be sure to always have one available. Also, elevate the area to further reduce blood flow. However, be sure the blood is not restricted too much causing the area to turn blue. The ice and wrap should be removed after 20 minutes and the body part lowered. The ice should be re-applied every two hours for the next 48-72 hours. Aspirin should also be taken during this time period, every 3-4 hours.

After 3 days, the rehabilitation program should begin. This will entail stretching the area to regain range of motion and gradually easing back into the training program. Begin by walking if necessary. Stop before it begins hurting. Heat should be applied before training and ice and aspirin afterwards. The heat and ice should be used for 20 minutes.

It will take 2-3 weeks for a minor muscle pull to heal and/ longer for joint injuries and severe muscle pulls and tears. Remember, it is better to come back from an injury slower than you have to rather than trying to come back too fast and re-injuring it. A re-injury will take much longer, probably months, to heal.

If the pain is excessive or prolonged, see a doctor. After the injury heals, it is a good idea to re-evaluate the training routine you were using to try to determine what caused the injury.

Conclusion

I hope the preceding part on injuries doesn't scare anyone out of starting a training program. As mentioned, most injuries can be prevented and are usually due to over-training, lack of flexibility, insufficient warm-up, and/ or improper or worn-out shoes.

Also, do not get discouraged if you cannot proceed past the walking stage. A good fitness level can be developed by brisk walking. And in fact, walking is probably the safest activity available.

If you dislike walking and running, swimming, cycling, tennis, racquetball, handball, squash, skating (roller or ice), skiing (snow or water), dance-aerobics, basketball, soccer, hockey, lacrosse, rowing, or simply stay at home and jump rope or ride an exercise bike to develop your aerobic fitness base and improve your health.

References:

Cooper, Dr. Kenneth H. Faith-Based Fitness. Nashville: Thomas Nelson, 1995. (Note: This is the paperback edition. The hardback version is titled, It's Better to Believe).

Physician and Sportsmedicine: On the Mend - http://www.physsportsmed.com/issues/jul_96/mend.htm

The above article was posted on this Web site July 17, 2003.

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