It is very important that exercise is sustained because of the time that is taken before the energy in the body switches from the initial anaerobic energy production systems to the aerobic system. However if you can manage only 10 minutes at a time before tiring, simply try doing it two times a day. There is no point trying to step up the pace before you are ready. No doubt you need to push your body to get fitter, but attempting anything unrealistic can result in injury or discourage you from continuing.

It’s better to start off by walking for 20-30 minutes at a fast pace with which you feel comfortable. Ideally, walking fast would make you breathe harder but still enable you to talk out loud. Unless you know how to monitor your pulse, it would be hard for you to judge the effort you are putting in. You can make a good estimation by gauging the ease with which you talk. Exercise to build stamina needs to be challenging if they are to be effective. Once your current level of activity seems easy, you should start to raise the effort involved. For example, first you increase the distance you usually walk, then you can step up the pace and later perhaps you can include a slight incline in that route. A treadmill can be very helpful in achieving it. Over a period of time, let’s say 10-20 weeks), you may feel fit enough to jog part of the way.

Level 1:
You can talk and exercise at this level indefinitely. Aim to improve it.

Level 2:
You can exercise and still talk in a breathy way. This is the lower level.

Level 3:
You are more breathless but can still talk at this level. This is top level.

Level 4:
You are uncomfortable talking at this level of exercise. You should avoid until you get really fit.

Level 5:
You find it impossible to talk. Only trained athletes should attempt this level.

Over a time, as you get fitter you will find that you perceive your level of exertion as moderate (Level 2 or 3 as mentioned above) even though if you now exercise harder. This shows that your heart, lungs, blood circulation and muscles are actually adapting to the exercise you do, by becoming stronger and more effective. Perhaps surprisingly, you will find that you also perspire more freely. However this is natural. It actually shows that your body’s temperature regulating system is working more effectively and efficiently to dissipate the heat you generate when you are exercising.

You can make walking and jogging more enjoyable by choosing a right place to perform your activities. Parks, gardens are not only good for health but also are attractive thus motivating to perform well. Also try encouraging a friend or a partner to come with you. Exercising with a friend has the added advantage of providing mutual support.

Digg It (Click Here)

Tagg It (Click Here)