first steps to getting fit

by Matthew Barbour

first steps to getting fit | help and info

We all know that exercise is part of a healthy lifestyle, but it's all too easy to make excuses and put off that jog or gym visit. Next thing you know, you're so unfit you can't face the notion of exercise – so you become even less active, you put on weight, you feel sluggish and lethargic and your self-esteem plummets. Add to that increased risk of suffering from coronary heart disease, obesity and mental health problems and the whole problem snowballs.

'It doesn't have to be hell to be healthy,' explains Stuart Biddle, professor of sports science at Loughborough University. 'Mild to moderate exercise is the best way to health, because you set attainable goals that you actually enjoy reaching, which means you form long-term habits. There's too much pressure put on people to over-do it in the short term, which means they hate their exercise regime and can't wait for it to stop – so take it slowly and make sure only you decide what you want to do and achieve.'

In fact, Professor Biddle suggests many people determined to get fit might find it better to incorporate regular exercise into their daily routine rather than punish themselves in the gym. Walking to work rather than driving, taking the stairs rather than the lift, and doing mild exercise like gardening or cleaning is a more effective way of staying fit, he says.

'Peoples' engagement with exercise will fluctuate – as a result of other events in their lives,' he says. 'Structured exercise at a gym can be too disruptive to everyday life.

'We have got an obesity problem because we have lost those little bits of everyday activity that we used to have, like walking to the shops or to work.'

His research followed six people over a year as they tried to keep up regular exercise at a gym. He found lack of time, responsibilities of work or childcare, boredom with the exercise regime and lack of support from gym staff led most to give up.

'They could then be left feeling worse than before they joined,' he says. Signing up and then missing sessions can cause demoralising feelings of guilt and the knowledge that the large membership fee is being wasted. The more sessions missed, the more weight goes back on and the less inclined you are to return to the gym.

'Starting your own exercise regime, at home or outside, is often a better entry point – just don't think that getting fit has to be hell.'

precautions before you start

make it fun

Most of us can find time to watch a favourite movie or listen to a new piece of music by a band or a musician we like. But for many people, exercise isn't perceived as fun. Here are a few ideas from Joliffe you may want to consider to make exercising more enjoyable:

• Exercise with a friend at a pace that means you can still talk to each other
• Be active to music
• Choose to exercise in a beautiful place, such as a beach, park or river bank
• Exercise while wearing clothes that make you feel good and feel comfortable
• Vary your activity so you don't get bored so, for example, if you normally exercise indoors, try an outdoor activity and vice versa
• Try something that helps you 'find the child within', such as flying a kite or using a microscooter or trampoline.

To achieve the benefits of exercise, it's recommended you take 30 minutes' moderate physical activity (for example, brisk walking), five days a week. 'That's 1.5 per cent of the total time in a seven-day week,' Joliffe says. 'And for a priority such as improving your health, that represents an excellent investment of time and effort.'

running from scratch

There's no more accessible route to fitness than blowing the dust off your trainers and hitting the streets (or park). 'Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the just two months,' explains Rob Spedding, deputy editor at Runner's World Magazine. 'Make a commitment to run at least three times a week and follow this simple run/walk programme that will gradually ease you towards the goal.' Repeat each of these three times a week to get you up to speed, allowing at least a day between runs. 'Try to find a friend at a similar fitness level to you to run with, so you can push each other when you're feeling you might give up.'

'If in doubt, slow down,' Spedding says. 'You should be able to hold a conversation while you run. And don't be afraid of dropping back a week – everyone's different.'

the advanced routine

If you've been doing cardiovascular exercise consistently for the last 6 months, try this 20-minute, high-intensity interval routine. And since high-intensity training stimulates your body to keep burning calories even after you're finished exercising, you'll increase your metabolism after just one workout, burning fat faster even when you're not exercising.

How to do it: Perform each sprint described below at the prescribed percentage of your highest possible effort. Then, slow to an active rest at a lower intensity – a light jog, for instance.

exercising tips

1. Take on a partner. This is trickier, but worth it, Jolliffe says. 'If you can find someone with similar expectations and ability, you can pace yourself better. And if you work out alone, it's too easy to rationalize that you're too busy to train,' he says. When you have a partner, skipping a workout means you're letting someone else down.
2. You shouldn't change your workout every time a friend gives you a piece of new advice. In the beginning, it's better to master a handful of exercises than to try a lot of new ones. As you become more experienced, the opposite will be true, so that's when you should try those workouts endorsed by huge men covered with barbecue sauce – not before.
3. Take adequate breaks between workouts. Otherwise, your body will break down rather than tone up. If you're under 40, you should allow a full 48 hours between anaerobic workouts. If you're over 40, you may need 72 hours in between. (You can do aerobic workouts in the interim, however.) Carefully monitor how your body feels. If you start to feel more tired from one workout to another, you may need an extra day in between.

eat right – nutrition tips

1. Don't run out and buy a load of nutritional supplements. OK, a multivitamin's a good idea, but forget everything else for now and concentrate on eating a diet rich in fruit, vegetables, whole grains, and high-quality protein from eggs, lean meat, and low-fat dairy products. 'If your diet's shoddy, it's not going to do any good to supplement it,' exercise nutritionist Penny Hunking says.
2. Eat protein and carbohydrates about 2 hours before workouts, and then again immediately after. This timing has been shown to significantly increase your supply of growth hormone, which is crucial to making muscle cells bigger and fat cells smaller. Try some eggs, toast, and fruit 2 hours before your workout, and a chicken sandwich with a glass of semi-skimmed milk and a salad afterwards.
3. Stay away from foods that are labelled 'fat-free.' They're usually loaded with preservatives and chemicals. And if you don't give your body some good fat, it won't let go of any stored fat. Seek out fish oil, salmon, almonds, cashews, walnuts, olive oil, and avocados.

(January 2007)

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