Now is the perfect time to start with exercises and begin a quest to improve fitness. The US population is getting more and more overweight and eating more and more processed unhealthy foods. A person does not have to join an expensive health club or purchase expensive equipment to begin exercising. By following a few rules a person can start the exercises process simply and easily.
First, a person will want to start out easy or mildly with exercises and perform them regularly. This means doing an activity that will increase your heart rate and breathing but will not make you gasp for air or make your heart feel like it will jump out of your chest. As far as for regularly, this means do be able to do the exercises for a minimum of 20 minutes once a day and done 5-7 times per week.
Second, a person will want to gradually increase resistance and/or intensity. This means that a person will want to be able to do 20 repetitions with a weight before moving to the next level, or that the person can do 20 minutes at a certain intensity before increasing that intensity. Also, when increasing the intensity wait until the next exercises session before increasing the intensity.
Third, a person should not have any increase in pain with the exercises. A short term increase in pain from a previous injury is expected, but that pain should decrease and be gone within 30 minutes of stopping an exercises. A person with neck or back pain should not have any increase arm or leg pain. If a person has this increased pain, that means the person over did it and should back down on the intensity. Some soreness from the exercises is expected. This is called delayed onset muscle soreness.
With 30 day period of regular workouts (2-3x/week) a person should experience strength and endurance gains of 25% during the first three months of exercising. By following these rules a person can also expect to have better health with less pain and improved functioning with daily activities