The 7 keys to getting fit

My experience over the past 60 years, first as an athlete and later as a physician and coach, has given me the unique opportunity to see that common hazards need to be avoided when starting an exercise program. Being derailed by injury or overuse is a frustrating experience for all on the fitness trail. Grasp the following concepts and you will keep on track.

1. Too much too soon
Our initial enthusiasm to return to physical activity often wanes before we can feel the benefits of getting physical because of two common errors:

• We don't recognize that fitness is fleeting. We're not as strong or as fit as we thought we were.
• We get overtired or are injured because we are trying to do too much too soon.

Often we want to quit exercising because of the negative consequences of trying to train too hard and too soon. Enthusiasm seduces the individual to think: "The more work I do, the better I will be." The reality is:

• The strength and endurance we once had can be regained. But strength and endurance are lost after 6 to 8 weeks of inactivity. Use it or lose it!
• An effective training program starts slowly and builds gradually.

Doing too much too soon can lead to failure to improve, fatigue and overuse injuries such as tendonitis and stress fractures to bone. These setbacks may cause a prolonged delay in training while you deal with the pain and other first symptoms of overuse injury.

A better approach is to seek the advice of a fitness professional who can guide to an effective training program that starts slowly and builds gradually.

2. The no brain in no pain, no gain
Some people think that we have to experience pain during exercise in order to gain fitness. This boot-camp mentality is probably the greatest barrier for people new to exercise who are trying to launch themselves into fitness. Gradual introduction of exercise at an easy, comfortable pace is the best way to start. Beware of advice that comes from people with experience in combative sports such as hockey and football. And youthful instructors seldom have personal experience to advise the "mature student" in physical training. Instead, look for instruction from someone who has a background in dealing with individuals in your age group and at your fitness level.

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Excerpted from Start Fresh! Your Complete Guide to Midlifestyle Food and Fitness, copyright 2008 by Diane and Dr. Doug Clement. Excerpted with permission from Whitecap Books. All rights reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.