Dos and Don'ts for Starting an Exercise Program
Posted by Nick DiNubile, M.D. on Wed, Dec 28, 2005, 6:41 pm PST
Provided by: DrNick.com

With the holiday season winding down, many are looking ahead to
getting back in shape, or staying in shape, through the winter months.
After all, it will be springtime before you know it.

For those who have not been exercising and are committed to starting a
program, I applaud you. It is the single best gift you can give
yourself. It also can be very challenging.

The key is to find a program you like, and one your body tolerates
well, and stick with it -- no matter what it takes!

For those of you who are starting out after a long layoff, or if
exercise is new to you, it's important to avoid these common mistakes
when starting an exercise program. Also, if you are really out of
shape, overweight, or have medical issues, check with your doctor
before getting started.

The five most common mistakes individuals make when starting an
exercise program are:
Too much too soon. Many try to make up for lost time by going at it
with a vengeance. While I love that "start-up" enthusiasm, it's also
important to remember that exercise is a powerful stimulus, which
benefits your body in many ways, but your body needs time to adapt to
the new stresses and strains being placed on it. So go slowly at
first. Follow the "10 percent Rule" -- never increase your exercise
routine (i.e. the amount of miles you run or the amount of weight you
lift) more than 10 percent per week. This avoids overuse injuries and
the overtraining syndrome.


Lack of balance. Try not to pick only one activity. Embrace cross-
training to get more overall balance for your body. Remember there is
no single perfect exercise that covers all aspects of fitness, so it
pays to mix things up. Also, in general, you should not be doing the
same exact routine every single day (although walking and stretching
can usually be done safely every day). Each week try to incorporate
aerobic (cardiovascular) activities, weight lifting, and stretching.
Unidimentional (i.e. one activity only) workouts can create imbalances
that can be a set up for injuries. Also, variety makes things less
boring. When you first start out, it's fine to pick one activity, but
as the weeks go by, be sure to add more overall balance to your
program by adding the other above mentioned components.


Pick an activity that's right for your frame. Musculoskeletal (i.e.
muscle, bone, and joint) problems are so common that you may need to
modify your routines to accommodate that bum knee, sore shoulder, or
low back that goes out more than you do. Check with your trainer or
physical therapist (if you have one) or your orthopaedic surgeon who
can help you stay fit and pain free. Fitness shouldn't be a pain!


Fuel up. So many are trying to both lose weight and get fit at the
same time. There's no question that exercise should be an essential
part of any weight loss or weight control program. The mistake that is
commonly made is that in an effort to drop pounds, starvation (i.e.
inadequate calories) becomes part of the plan and that will interfere
with optimal workouts. Food is your fuel for exercise, so learn to
make good food choices rather than starving yourself. Breakfast is
especially important, so look for a high-quality carbohydrate
breakfast food. Also, be sure to drink plenty of water (at least eight
glasses a day) to remain adequately hydrated, since fluid needs go up
with exercise.


Stick with it. Exercise is not easy but it should be fun. There will
be times when you may want to pack it in, especially when the novelty
wears off. There will always be a handy excuse available. Don't give
in and remember you are creating a lifetime habit, so thing long term.

If you can avoid these few mistakes, your path to fitness should be
much smoother. Believe it or not, even those who have been exercising
regularly for years fall prey to these common exercise errors.

In future blogs, I will cover a wide variety of exercise and fitness
topics for those new to exercise and also those who want to enhance
their current levels of fitness. So stay tuned and be sure to let me
know your thoughts, challenges, and areas of interest.