EASY DOES IT

That sense of urgency. We all feel it, especially when we want something NOW. In exercise, it is no different. We want the results yesterday. Unfortunately, getting fit can't be rushed, especially if you are just beginning an exercise program or are returning to it after some hibernation.

If you haven't gotten the go-ahead from your doctor and you have health issues that need to be addressed, make an appointment before you put on those dusty sneakers. Most docs will be thrilled with your decision, but will caution you to begin slowly. They may also, based upon your health status, recommend or discourage certain exercises. Heed their advice, and then lace up those shoes. Before you take another step, repeat this phrase aloud, in your head, and every way in-between - "TAKE IT SLOW."

Please understand that this guideline doesn't mean you are "old" and therefore shouldn't move quickly. It means that your body needs time to adjust to the new stresses you're going to place upon it. Exercise stress is good. But expecting your body to respond positively to a high-energy, exhausting workout on day one is unrealistic.

The extra time you take at the beginning of your fitness program will bring results safely and effectively. Plus, you are more likely to stick with it if your joints and muscles aren't crying out in pain. Gradually adding minutes to your fitness walks and resistance to your strength training will mean consistent gains in your fitness level - minus the injuries.

So, repeat after me, "TAKE IT SLOW." Your muscles didn't atrophy overnight, nor will they regain their strength after two sessions at the gym.

Here are some frequency and duration guidelines as recommended by the American College of Sports Medicine. In order to improve the strength and endurance of your heart and lungs, strive for exercising aerobically (i.e. walking) a minimum of three times a week working up to 30 minutes per session. Intensity levels of the chosen exercise influence duration, so let's assume you are of lower cardio-respiratory fitness. Begin SLOWLY. 10-20 minutes per session to start is ideal. Gradually increase the duration and intensity, always being sure that you can hold a conversation, albeit labored, as you exercise.

Strength training using resistance requires a minimum of two times per week working all of the major muscle groups at each session. Allow for at least 36-48 hours of rest between workouts to prevent overuse injuries and promote adequate bone/joint stress recovery.

Stretching your muscles after exercise is essential and, in this case, more is better. Your body LOVES stretching. Think of it as the lubricant of the machine -your body. All the strength in the world won't help you if you can't move that body part around the joint. So stretch, and then stretch again.

Remember, take it slow. One step at a time. Create small, achievable goals. You won't become a believer in the benefits of exercise if you set yourself up for failure. Listen to your body, ease into your exercise program, and you'll be amazed how your body rewards your efforts!