By Staff
Question of the week: I am an overweight middle-aged woman. I desperately need to begin an exercise routine. In the past when I have decided to do this, I am all excited and ready to go. I try to do what is recommended for a healthy lifestyle but I seem to get burnt out too fast. It is hard for my body to do a cardiovascular routine five days a week. Then I was told that, to get the fullest benefits, you have to be working as hard as you can for 20 minutes consistently. I have tried an aerobics class but I could not keep up and felt lost. I just get so out of breath and it is extremely hard for me to achieve that kind of activity. So what can I do? Do I have to exercise five days a week with the 20 minutes of consistent maximum cardio? I am afraid if I try it again, I may once again fail.
Answer: First let's tackle the aerobics situation. An aerobics class is great because the instructor will take you through all the proper steps of an effective cardio workout. She will warm you up, give you those 20 minutes of consistent high intensity cardio, cool you down, and stretch you out.
Do you need to do this when you are first starting out? No. For someone in the case stated above, an aerobics class is something you should work into. By jumping right into one, you will probably become frustrated and dropout. You may need to work up to an aerobics class.
Here at the YMCA you could walk on the track a few laps while one of the aerobics classes are going on. This would allow you the time to get some exercise by walking and be able to observe how the aerobics classes work. You could also try a water aerobics class. People are usually able to workout longer in the water and it can be easier on the body.
You are right that cardio five days a week and at least 20 minutes of it being your maximum cardiovascular capacity is best. Realistically, most of us cannot do this. It could be because of the reason you have given us or that we can't find the time to squeeze it in. For someone in the case above, just getting out and walking for 10 minutes is better than doing nothing at all.
If you begin at a slow pace you are more likely to be happy with a workout and stick with it. By starting out slowly it will be easier for you to ease into those aerobic classes and it won't be as hard for you to sustain the hour workout.
So in the case of the person mentioned above start out slow and work up to the aerobics class. Wanting to get right in and start working out is great but do not over do it at first. That is one of the biggest reasons people drop out so often.
Thought of the week: The Hermit: Once upon a time there was a wise old hermit who lived on a hill on the outskirts of a village. Many people from miles around would seek out the old hermit for advice or help. There were some boys in the village who were jealous and decided to trick him and prove to the world they were wiser than he. Their plan was to go to the hermit holding a bird behind their backs and ask him if the bird were alive or dead. The boys resolved to free the bird if the wise hermit said it was dead, and to crush it if he said it was alive.
The boys proceeded to the hermit's house, knocked on the door, and asked him to come out and answer a question. The scene was set, and the boys ready. One of them held a small sparrow in his hand behind his back. When the question was asked, the wise old hermit looked at the boys with sorrow. Finally, he told them that the answer to their question was not for him to give. "You see," he said, "if I say the bird lives, you will crush it. If I say it is dead, you will let it fly free. The answer is in your own hand. It is as you will it." -Author Unknown.
Do not forget to sign-up for the Niles-Buchanan YMCA Adult Volleyball and Racquetball leagues.