Getting started on an exercise routine can be hard to commit to, which is why most individuals to be unsuccessful in being consistent with it. Experts at the Mayo Clinic recommend seeing a physician before beginning any exercise or weight loss routine since every person is different and may need medical treatment prior to beginning activity. Most experts also say that some heart and orthopedic medical conditions may pose risks to individuals performing anaerobic exercise. This includes any type of weight bearing activities. Assuming that an individual has been seen by their doctor and can move forward with activity, it is suggested to start slowly if they have not been exercising regularly. Commencing slowly with a moderate speed slow jog for 20 -60 minutes, hinging on each person's condition, is a good beginning.

How to Deal with Challenges in the First Weeks

Walking not only provides a heart rate increase, but it also augments blood flow to muscles and provides the catalyst for a higher metabolism. When getting ready for a sports such as a marathon, start with one full hour of vigorous walking (at a rate of about 4 to 4.5 MPH) for week 1 with 2-minute running intervals every 5 minutes. Personal trainers also suggest interval training for losing weight. If an individual has a considerate amount of excess pounds to lose and is experiencing aches in their feet, the problem is usually due to flat feet. Seek immediate flat feet treatment from a podiatrist before continuing. Flat feet treatment that is addressed immediately in one's exercise routine can prevent more severe foot issues from developing later.

Meeting the Challenges of Weeks 2 Through 5 Head On

The second and third weeks of the exercise routine should be focused on increasing the body's endurance. Providing your muscles with the vital oxygen they need during activity results in an increased ability to work out for longer periods of time. Whether strolling or sprinting, the heart will learn to pump more efficiently as it begins to more efficiently pump blood and oxygen to each muscle. For weeks 4 and 5, interval training should increase by running for 5 minutes and walking for 2 minutes. For beginners, keep up the activity for 30 minutes; advanced-level runners should continue for up to sixty minutes. If foot issues arise in this stage of training, consult with a podiatrist about possible plantar fascitis, a frequent ailment among athetes. These types of conditions cause swelling and ripping in the foot tissues. Ask the foot doctor about exercises for plantar fasciitis that remedy the problem. The best treatment is continuous therapy including exercises for plantar fasciitis.

The Final Weeks Reap the Biggest Rewards

If you wish to go to a competitive level, in the final stage of getting ready for increased athletic performance, or for those who are concerned with fitness is to run for 10 minutes and slow the pace for 1 minute. Beginners can now be considered as intermediate runners and should continue for 30-40 minutes whereas advanced-level athletes should do this for sixty minutes. Whether the goal is to lose weight or increase stamina, a running routine like this will raise the body's metabolism from the very first day. If foot pain continues to be a problem at this point and treatment has already been received, try using orthotics for running. These supports not only provide support and softness for superior comfort, they can avoid injuries by counteracting the effects of excess pronation.