Running and walking guide
The aim of an exercise programme is to change a way of life in which wellbalanced exercise will become a regular routine with the consequence of an improvement in general health and well being.
Certain guidelines are important to ensure that the daily exercise programme does not complicate life or provide excuses not to exercise. Proper programmes are designed to move one
slowly and progressively from a low level of
physical fitness to a more acceptable one. Pain should not be experienced at any time, although mild muscle soreness is acceptable in the initial stages of a
programme. As running and walking are two of the most common and easiest types of
exercise here are some guidelines: ® The only equipment
necessary is a good pair of running shoes.
® Although exercising with others is enjoyable, you should make the daily decision to exercise. Do not skip a day because a partner chooses not to exercise.
0 Walk or run on a surface which suits you. A soft, flat surface (beach at low tide, grass, forest tracks) can prevent injury and muscle soreness. © Relax and walk or run naturally. Heels
should contact the surface first with the body weight rolling naturally forward towards the ball of the foot.
© No heavy meal for at least two hours before exercising. No alcohol at least six hours before exercising. (Exercise is an excellent way to get rid of a hangover.)
0 Exercise and smoking do not go together. ® Always start slowly to enable the body to warm up, and take several minutes to slow down at the end of an exercise. © Watch the weather. On hot days, do the workout in the shade or when the temperature is lowest On cold days, make sure that you are well covered. ®lf you have any acute infection or feel definitely off-colour, do not exercise on that day. When starting again, start at a lower level of exercise than when you left off and build again slowly, taking at least three to five days to regain your former level.
Adjust your pace to a conversational level. If you cannot talk, the pace is too fast. |
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Bibliographic details
Press, 24 July 1986, Page 18
Word Count
361Running and walking guide Press, 24 July 1986, Page 18
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