We have made the decision, now we have taken the action, we have started. All the fears and anxiety that we have associated with exercise, we are now willing to put to the side for now, and try it. We have a supportive network established to help. One more thing, if you have not done anything for a long time, or having existing health and medical problems, please get the all clear from a doctor.
We have decided that in 3 months “I want to be able to do”, that 5k fun run, 1km swim, walk 3km, walk the kids/grandchildren to school, add whatever you wish. The principles are the same; just change the variables, time, distance, intensity.
For most of us I would suggest a 12 week block; short, medium and long term goals. There are 3 phase to the 12 week block. Therefore, each phase lasts for 4 weeks. In those 4 weeks, the last week should be a recovery/adaption week. The body needs time to adapt and recover. This week will just talk about Phase 1, Endurance/Base phase
Phase 1: (4 weeks)
This is the base phase, or endurance phase.
Week 1: So if you are doing walks you may start at 1km 2 or 3 times per week, or use time as the variable, 20mins, or you could walk one telegraph pole, run to the next.
Week 2: As I don’t know your circumstances (medical, history of exercise etc), I would increase it roughly by 10%. You can increase by 10% either of these variables, time, distance, sessions. So if you are running for one telegraph pole and walking the next, take it up to 2 telegraph poles running, walking the next.
Week 3: Increase similarly 10%.
Week 4: Is your recovery week, ease back, go back to what you did in week one, and let the body adjust.
Always listen to your body; there is a difference to a bit of muscle soreness and severe joint pain. Seek medical advice if needed, they are the only ones qualified to assist. You will be given plenty of advice to “fix” certain things, but see a professional in this area. Take the best advice from those who have the experience and education in that area.
Well done, you have started, stay with the herd, not on the fringe.