RedWine
09-18-2007, 06:30 AM
If the majority of your leisure time is spent in a plush armchair, then taking up exercise is probably an excellent idea. But if you last exercised when you were a member of the high school basketball team several decades ago, then you may want to consider getting some sound advice to get off to a good start. Many people end up making mistakes in their exercise regimen that may affect the ability and willingness to maintain an exercise commitment.
"Probably the most common mistake is not using common sense," says Catherine Jackson, PhD, chair of the department of kinesiology at California State University, Fresno. Below, Jackson explains how you can sidestep common mistakes among beginning exercisers, so that you get fit safely.
What should people consider when choosing a personal trainer?
Number one, you should pay some attention to their credentials and not just the way they look. There are a lot of people in the health, fitness, wellness industry who have absolutely no training at all.
The best credentials come through the American College of Sports Medicine (ACSM). If you're dealing with an ACSM-certified person, you can be relatively certain that you're getting up-to-date and accurate information.
The National Strength and Conditioning Association also has a number of levels of certification and people certified by this organization will help you to work in a safe way so that you don't get hurt.
How important is proper equipment?
Not getting the proper equipment or not wearing the proper shoes or clothes is another very common error. For example, many people have bicycle ergometers, or stationary bikes. Some of the less expensive models cannot be adjusted properly so the leg is not in full extension during the down cycle of pedaling, which can lead to knee problems.
And many individuals who start, for instance, a walking program, will have read that all they need is a comfortable pair of shoes. But they need a good pair of walking shoes with the correct arch and heel support and toe box. Once you start walking long distances, increasing your speed, and walking more often, if you don't have the proper shoes, you actually can get injured in what is probably the safest form of exercise.
Also, if, for instance, you're taking an aerobics class, you should have a pair of shoes for the aerobics class and not wear them on the street. You could pick up things on the bottom of the shoes that will make them dirty and slippery. Secondly, the way your foot strikes is different in walking and in your aerobics session, so you will have two different wear patterns. This could unbalance your foot during activity and lead to additional strain.
Likewise, people frequently will buy exercise clothes that are totally inappropriate for the activity that they've chosen. If you're going to be on a treadmill, for example, you don't want clothes that are really loose and could get caught in the machine.
Do people often attempt to do too much too soon?
Yes, most individuals think, "If I walk one mile this week as my exercise program, I can walk two miles next week," and that's wrong. Your frequency, intensity and duration should never increase more than 10 percent in a subsequent week. Many individuals increase the workout 100 percent in their first week and that end up not continuing to exercise, usually because of injury.
Another very common misunderstanding is this no-pain, no-gain notion. And what we usually say is, "No-pain, no-gain, no-brain." Exercise is not supposed to hurt, and I think knowing just a few very basic things about the muscular response to exercise is pretty critical.
How do you know if you have overdone it?
If you are starting on an exercise program and you are immediately sore, that's very common and is to be expected. And usually, as long as you are not in pain, then you can probably continue with that exercise program.
But there is something called delayed onset muscle soreness. If you're only exercising a couple days a week, and you're not particularly sore immediately, but two days later you are, then that means you did overdo it. That is something that most beginning exercisers do not pay attention to, but they need to adjust for it and cut down.
What are some common injuries that are sustained by new exercisers?
Common injuries are usually knee problems, ankle problems and hip problems. If you really overdo it, then you probably are going to hurt your back. Injuries are usually associated with over-exercising and not having the proper equipment or footwear.
How quickly can people expect to see results?
Aerobic changes are going to take time, so you need to be persistent, rather than expect immediate results. If we were to do aerobic power measurements on you at six weeks, we wouldn't see any change, though things are occurring at the cellular level.
"Probably the most common mistake is not using common sense," says Catherine Jackson, PhD, chair of the department of kinesiology at California State University, Fresno. Below, Jackson explains how you can sidestep common mistakes among beginning exercisers, so that you get fit safely.
What should people consider when choosing a personal trainer?
Number one, you should pay some attention to their credentials and not just the way they look. There are a lot of people in the health, fitness, wellness industry who have absolutely no training at all.
The best credentials come through the American College of Sports Medicine (ACSM). If you're dealing with an ACSM-certified person, you can be relatively certain that you're getting up-to-date and accurate information.
The National Strength and Conditioning Association also has a number of levels of certification and people certified by this organization will help you to work in a safe way so that you don't get hurt.
How important is proper equipment?
Not getting the proper equipment or not wearing the proper shoes or clothes is another very common error. For example, many people have bicycle ergometers, or stationary bikes. Some of the less expensive models cannot be adjusted properly so the leg is not in full extension during the down cycle of pedaling, which can lead to knee problems.
And many individuals who start, for instance, a walking program, will have read that all they need is a comfortable pair of shoes. But they need a good pair of walking shoes with the correct arch and heel support and toe box. Once you start walking long distances, increasing your speed, and walking more often, if you don't have the proper shoes, you actually can get injured in what is probably the safest form of exercise.
Also, if, for instance, you're taking an aerobics class, you should have a pair of shoes for the aerobics class and not wear them on the street. You could pick up things on the bottom of the shoes that will make them dirty and slippery. Secondly, the way your foot strikes is different in walking and in your aerobics session, so you will have two different wear patterns. This could unbalance your foot during activity and lead to additional strain.
Likewise, people frequently will buy exercise clothes that are totally inappropriate for the activity that they've chosen. If you're going to be on a treadmill, for example, you don't want clothes that are really loose and could get caught in the machine.
Do people often attempt to do too much too soon?
Yes, most individuals think, "If I walk one mile this week as my exercise program, I can walk two miles next week," and that's wrong. Your frequency, intensity and duration should never increase more than 10 percent in a subsequent week. Many individuals increase the workout 100 percent in their first week and that end up not continuing to exercise, usually because of injury.
Another very common misunderstanding is this no-pain, no-gain notion. And what we usually say is, "No-pain, no-gain, no-brain." Exercise is not supposed to hurt, and I think knowing just a few very basic things about the muscular response to exercise is pretty critical.
How do you know if you have overdone it?
If you are starting on an exercise program and you are immediately sore, that's very common and is to be expected. And usually, as long as you are not in pain, then you can probably continue with that exercise program.
But there is something called delayed onset muscle soreness. If you're only exercising a couple days a week, and you're not particularly sore immediately, but two days later you are, then that means you did overdo it. That is something that most beginning exercisers do not pay attention to, but they need to adjust for it and cut down.
What are some common injuries that are sustained by new exercisers?
Common injuries are usually knee problems, ankle problems and hip problems. If you really overdo it, then you probably are going to hurt your back. Injuries are usually associated with over-exercising and not having the proper equipment or footwear.
How quickly can people expect to see results?
Aerobic changes are going to take time, so you need to be persistent, rather than expect immediate results. If we were to do aerobic power measurements on you at six weeks, we wouldn't see any change, though things are occurring at the cellular level.