How to Train to Get Fit
There are three rules for training: be consistent, ignore pleas to quit and train constantly. "Getting fit" doesn't mean going from Fat Albert to six-pack abs and firm pectorals. It means lowering your heart rate, no longer feeling out of breath and strengthening your muscles so they're rock-hard---without a weight-lifting machine or free weights.
Instructions
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Doctor visit
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See your doctor to ask if there's any reason you can't exercise regularly. Follow any advice.
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Exercise clothing. Notice the word is "clothing," not "outfit." A special outfit isn't necessary; just some clothes you can get sweaty in. Depending where and how you exercise, this could include running shoes, athletic supporter, sports bra, athletic socks, swimsuit, T-shirt, shorts or a sweatband. Don't compromise on the athletic supporter, the socks, the bra or the shoes. Make your body look good, not your clothes.
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Choose an aerobics exercise. Running, swimming or walking are most effective. Walking is the simplest but provides the least amount of aerobics benefit. Running is hardest on your joints. Buying a good pair of running shoes can minimize, but not eliminate, any damage. Swimming is easiest on your joints, as long as you do the right stroke. Stick to a scissors kick: legs together, knees loose, legs churning back and forth. Spreading your legs out to each side, then bringing them back together---called a frog kick---will leave you with 70-year-old knees before you hit 30.
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Exercise every day for at least 30 minutes. Be consistent. Stretch your muscles and joints before each session to avoid injury. The most effective stretch begins in the "police pat-down" posture: body leaning forward with hands on the counter and legs spread very widely behind. Stay like that for a count of 100. Put your legs together and bring one knee forward, for a count of 50. Switch knees and count to 50 again. Stand up straight and lift your arms over your head and twist your body back and forth while lowering your arms. Repeat this at least once. Then start your aerobics routine.
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Ignore pleas to quit. This the most difficult obstacle. The panicky feeling you may get after 10 to 15 minutes of exercise can shut you down. Your heart is racing, your breaths are shallow and desperate, your back starts to itch and a little voice in your head begs you to do anything else besides exercising. Getting over this hump is the key to sticking with an exercise program and being successful at it. Examine your body an hour after aerobics. Massage what's sore and stretch out what's stiff.
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Train constantly. Tone your muscles with isometrics, not a weight-lifting machine. Isometrics allows you to train constantly. These exercises can be performed almost anytime and anywhere: standing in an elevator, driving a car or lying in bed before sleep. Concentrate on four muscle groups: thighs, arms, stomach and chest. Lie on your back with your legs out, ankles together. Tighten the thigh muscle of one leg, then lift your heel and foot two inches up, then relax. Repeat this at least 10 times. Then do the other leg. This will tone your front thigh. Place a rolled towel under your knee. Use your leg muscles to flatten the towel, up and down, at least 10 times. This will tone the back of your thigh. Sit up with your feet on the floor. Take a deep breath, and when the air reaches the bottom of your lungs, tighten your abdomen and chest. Hold the breath for three seconds, then release. Repeat 10 times. Tighten and relax your arms at least 10 times, holding the tension for two seconds each time. Crumple a sheet of newspaper using only one hand. Repeat at least twice for each hand, if you can.
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Tips & Warnings
Remember the rules: be consistent, ignore pleas to quit and train constantly.
Listen to your body. Don't push yourself too hard. Exercise isn't about grunting and pain; it's about consistency. Build your body up one brick at a time.
