How to Get Fit After Being Inactive
- By susant3t
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- 17 Nov, 2016
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How Quickly Can You Get Fit After Years of Inactivity? Have you been inactive for years? Are you wondering how long it will take you to get fit? The short answer is “It depends!” How fast you get into shape is directly related to your present physical condition, and how fast your body reacts to […]
How Quickly Can You Get Fit After Years of Inactivity?
Have you been inactive for years? Are you wondering how long it will take you to get fit?
The short answer is “It depends!”
How fast you get into shape is directly related to your present physical condition, and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, with no physical limitations, will get into shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.
Not only will it take the second person longer to get in shape, but he or she will probably need to use a different strategy. The second person may never get to the fitness level of the first one. But remember that it is not a competition. It is individual and doing anything is better than doing nothing.
You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends that a good place to start is to exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).
For example, the maximum heart rate for a 50 year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).
If you have bad knees, then substitute an elliptical trainer for walking or running. And don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out light on weight and repetitions and work up.
The other half of getting fit is eating right.
While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than if you are already at the proper weight for your height and age.
Getting fit is about setting a goal and then gradually working up to reach that goal. Focusing only on reaching your goal as quickly as possible is just asking for a debilitating injury which could set you back months.
Grappin Chiropractic of North Port and Bradenton specializes in the treatment and care of sports injuries. Call 941-426-9551 to schedule a complimentary consultation.
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Interested in the “10 Steps” you can start taking today to stay healthy, and decrease your risk of stroke and dementia? Visit http://saynotostroke.com/blog and sign up for the newsletter.
Article Source: http://EzineArticles.com/expert/A_B_Fraser,_MD/1482844
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