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Tips for Aerobic Exercise
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Henry S Lodge, MD posted:
Any time you start a new exercise routine, it's a good idea to have a general plan of attack. For aerobic exercise, you should consider the duration and intensity that you're aiming for. But you'll also need to take cues from your body as to how much you can handle and how long you can go.

As you start your exercise program, take five or 10 minutes to warm up by doing light exercise, letting your muscles loosen, and getting the blood flowing. When you feel yourself get warm and just begin to sweat, try to take the exercise up until you really feel challenged.

Your ultimate goal is to go for at least 30 minutes, and then cool down for a few minutes, but in the early days you may not be able to get this far. You might go along at a nice stiff clip, until you feel yourself fading. Respect that limit. It is all your body is ready for today, so back off on the pace, cool down for five or 10 minutes, and then hit the shower.

If you do this you will be able to come back the next day and exercise again. If you ignore these signals from your body, you risk overdoing it and either losing motivation or overtraining.

One caveat here is that boredom looks an awful lot like fatigue, so try to be sure you are not simply fed up with the tedium of being on a treadmill. Music is a great antidote to this, so bring that to your workout. Watching TV or movies is another great way to make a workout pass easily. I find that a feature-length movie gets me two good workouts.

Any tips you've found that have helped you establish your fitness routine or keep motivated?
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PetuniaPea responded:
Hi Dr. Lodge...thanks for your advice...and THANKS for your advice in SELF magazine!!! I just subscribed and noticed you give advice there too!

I would add, do exercises that you like or enjoy. For myself, that includes dancing to music, doing various exercises with 5 pound weights, and doing different moves I've discovered through magazines or shows like "The Dr Oz Show." I may not like every move that I see on TV or magazines, so I skip them, no big deal. The key is to find exercises that you like, so that you'll do them consistently.
http://www.thedoctorstv.com/GreenFish/posts


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