People who start their first exercise program, and even those who have previously exercised in one way or another, often don't have much knowledge on many relevant issues. I have often objected to the idea that there is no silly question ... I have heard some nonsense ... and asked some. However, the dumbest thing of all is to NOT ask if you really don't know.
Many people prepare for failure by starting an exercise program without knowing how often they should exercise.
We are all different and will have many different reactions to exercise. As with many aspects of exercise, the frequency can easily vary from person to person. However, there are some guidelines that can be helpful in determining how much exercise.
In addition, there are several other aspects that can also be involved. For example, the housewife or executive who wants to be healthy and fit will have very different priorities than someone who trains for major competition. Unfortunately, many exercise books, videos, and programs are designed for those seeking higher levels of fitness than others. Tips tend to be geared toward high performance, and as a result, newcomers are often drawn to trying training routines and striving to achieve goals, which are far beyond their current skills and motivation level.
As a result, many decide that exercise is not for them and they never fully reap the health benefits of exercise.
Still others, not quite sure what or how much exercise they should be doing, just don't do enough. Because the results they see are minimal, all too often they "give up," deciding that exercise simply doesn't work for การออกกำลังกาย.
There is one thing that every new athlete must understand. For most of us, it is better to start at a lower level and gradually progress to higher levels of fitness and performance, than to try to do too much too soon. In addition, the exercise performed properly trains the body to accept greater demands, and it is the act of moving to increasingly higher levels of activity that results in achieving observable and rewarding fitness goals. When done correctly, upward movements will be within the athlete's abilities, but not necessarily "easy." The improvements will not be in a straight line either. There will be sudden rainfalls of improvement, as well as plateaus that seem to last forever, as well as the occasional slipping back.
In the long run, however, it is regular exercise ... er ... in the long run ... that creates the fitness levels and health benefits we seek. Exercise is not a short-term solution, but a lifestyle and a lifetime commitment to make it worthwhile and change the path we travel and the destination we reach.
There are three basic types of exercise:
1. Flexibility
2. strength
3. Cardiovascular / aerobic
While participating regularly in any of these three ways may produce some of the effects of one or more of the others, depending on intensity and frequency, each has its own benefits and its own schedule for the most effective results.
An experienced athlete can make use of the health and fitness benefits and capabilities of each, but at first I recommend that new athletes focus on each separately. I personally do strength training twice a week, which I have also designed to produce cardiovascular benefit, but despite being 65 years old, I feel that my training would be too much for someone who is getting used to regular exercise.
While the total time spent exercising during the week may seem like too much for a beginner, it's actually not as much as it seems when divided into its various components. My weekly workouts take a total of about two and a half hours a week. However, I would like to point out that while those are the periods of exercise that I can measure, because I feel healthy and fit, I regularly do activities that could be considered "exercise", but that I am really doing simply because I enjoy doing it!
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