A1A1
DIS Veteran
- Joined
- Mar 19, 2001
- Messages
- 874
Found this info while doing a search on beginning an exercise program if overweight or obese.
Walking
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure your steps and then find ways to add steps during your daily activity.
To exercise, walk at a pace and distance that puts no strain on the body. Set reasonable goals. If you walk until you become tired, you will be exhausted when you stop.
Walk with smooth, rhythmic motions at an easy pace.
Each time you walk, walk slowly for the first 5 minutes to warm up. After 5 minutes, walk for 10 minutes at a faster rate if you can. Do not overdo it. You may stop to rest at any time.
When you have walked for 10 minutes without stopping, your first goal has been reached. The new goal should be to walk for a little longer time (say, 12 minutes). Continue to set new goals without overdoing it. It is important not to walk too fast or too long.
Chart your progress.
Exercise tips
To let your skin breathe during workouts, wear loose cotton clothing. Wear comfortable jogging shoes or sneakers.
Remove makeup before exercising.
Drink plenty of cool, not cold, water before and after exercising. This will replace water lost by perspiration and prevent dehydration. If you want to carry a water bottle, you can drink while exercising.
Check your pulse rate continuously (every 5 minutes) while exercising.
Normal pulse rate may vary between 60 and 90 beats per minute.
Your pulse should increase somewhat while exercising. The pulse rate may increase up to 120. It is normal to become somewhat short of breath. If you are so short of breath that you cannot speak comfortably, stop for a rest and then continue at a slower rate.
While exercising, make it a point not to hold your breath. Holding your breath deprives the body of oxygen. Inhale with one movement, and exhale with another.
Do not continue exercising if you feel pain. Stop and take a break. If you continue to feel pain, talk to your health care provider.
Do not take a shower immediately after exercising. Allow 25 minutes to elapse, then take a brief, lukewarm shower.
Keep a record of your activity. You will see progress over time.
Walking
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure your steps and then find ways to add steps during your daily activity.
To exercise, walk at a pace and distance that puts no strain on the body. Set reasonable goals. If you walk until you become tired, you will be exhausted when you stop.
Walk with smooth, rhythmic motions at an easy pace.
Each time you walk, walk slowly for the first 5 minutes to warm up. After 5 minutes, walk for 10 minutes at a faster rate if you can. Do not overdo it. You may stop to rest at any time.
When you have walked for 10 minutes without stopping, your first goal has been reached. The new goal should be to walk for a little longer time (say, 12 minutes). Continue to set new goals without overdoing it. It is important not to walk too fast or too long.
Chart your progress.
Exercise tips
To let your skin breathe during workouts, wear loose cotton clothing. Wear comfortable jogging shoes or sneakers.
Remove makeup before exercising.
Drink plenty of cool, not cold, water before and after exercising. This will replace water lost by perspiration and prevent dehydration. If you want to carry a water bottle, you can drink while exercising.
Check your pulse rate continuously (every 5 minutes) while exercising.
Normal pulse rate may vary between 60 and 90 beats per minute.
Your pulse should increase somewhat while exercising. The pulse rate may increase up to 120. It is normal to become somewhat short of breath. If you are so short of breath that you cannot speak comfortably, stop for a rest and then continue at a slower rate.
While exercising, make it a point not to hold your breath. Holding your breath deprives the body of oxygen. Inhale with one movement, and exhale with another.
Do not continue exercising if you feel pain. Stop and take a break. If you continue to feel pain, talk to your health care provider.
Do not take a shower immediately after exercising. Allow 25 minutes to elapse, then take a brief, lukewarm shower.
Keep a record of your activity. You will see progress over time.
I'm sure I'll go,as I promised I would take her with me, but I will be sure I have my good gym socks!
