♥ expand the insensitivity and duration of the exercises bit by bit
Before you start training
Lots of people can start an exercising program without asking their doctor first. I don’t have any complaints, so I don’t have to ask my doctor first. But.. If you have a heart- or long disease, diabetes or any other type of disease, you should consult your doctor before you start an exercising program. The same if you’re ‘older’ and if you’re taking specific medicines.
Some medicines could limit your training. Beta-blockers for example, slow down your heartbeat and sedatives cause drowsiness and increase the risk of falling. I remember I took a medicine for my nerves before an exam. I wanted to go running afterwards, but when normally your heart speeds up, mine stayed the same, which felt pretty uncomfortable.. So I quitted running and walked home again.
If you’re totally inexperienced and want to train hard, it’s best to ask someone to help you. Either someone you know or you could get a personal trainer.
When you start training for the first time (after a long time again), it’s better to do the exercises with limited power, until you’re starting to feel your arms and legs.
I remember one time, I went to the gym after a long time… I trained my legs like I did before and I couldn’t walk for a week. Don’t do that to yourself…. If your muscles start to hurt in the first few minutes, you have to quit immediately. When your fitness improves, you can sustain the exercises for a longer time without having any muscle pain. However some pain is normal, because: “No Pain, no Gain”. Your muscles get hurt, and then they’ll grow and heal again. You can expand the insensitivity and duration of the exercises bit by bit.
Ways and Types of exercises
There’s a clean distinction between exercises; aerobic (with oxygen), anaerobic, without oxygen.
Most of the exercises contain a bit of both. Aerobic is a term that relates to a sense of effort, where oxygen has to be taken from the air to the muscles, so that the heart and the longs have to work harder than they normally would. Running, bicycling, swimming and skating are examples of aerobic training. Aerobic training usually takes a lot of energy and improves the heart-function more than with anaerobic exercises. BUT, aerobic exercises are less effective for gaining more power and building muscles.
Anaerobic is a term that relates to intensive (muscle) load during short periods of time. Weightlifting and isometric training (power training without weights) are an example of anaerobic training. These are not dependent on oxygen and attract energy sources that are ‘stored’ in the muscles. In general, anaerobic training take less energy than aerobic training and the positive effect on the vascular system is less. Though, anaerobic training is really great for building power and muscles ánd also has it’s positive effect on the heart and longs. On long-term, having more muscles causes weight loss, because muscles take a lot of energy.
Next time I’ll tell you about intensity, duration and frequency of exercising. Stay tuned and do your exercises 🙂
ALWAYS AND FOREVER ♥ Charissa