I feel that this question is important to discuss as we embark on a new school year with a brand new wellness facility.

What if I am a beginning exerciser and I am significantly overweight? Should I still exercise as hard I as can?

When beginning an exercise program it is not a good idea to exercise as hard as you can.  Your body is not accustomed to intense physical activity.  This may lead to extreme discomfort during exercise and very sore muscles afterwards, both of which could discourage you from exercising in the future.

Initially, you should exercise at a lower percent of your heart rate maximum.  You want to stay within 55 to 65% of your age predicted maximum heart rate (calculated by subtracting your age from 220).  This exercise should continue for 10-20 minutes, with a frequency of 3 times per week.  As your body becomes accustomed to the intensity you can increase the duration by 1-3 minutes per exercise session each week.  When you can repeatedly complete 30 minutes, 3 times per week you can begin to increase the intensity in small increments also.  If you have special considerations such as cardiovascular disease risk or certain medications it is recommended to consult your doctor prior to participating in an exercise program.

Any questions or comments can be made, but won’t be posted on this blog.  I will however respond to you directly.