Getting started with exercise can be daunting, especially if you’re new to it. You may wonder why you need to go through the pain and difficulty of working out. But exercise has a purpose and justification behind it, which we’ll explain in this article. We’ll also show you how to get fit safely, even if you’re a beginner with little knowledge of fitness, exercise science, and nutrition.
The Importance of Exercise for Your Health
Exercise is essential for good health, both physical and mental. It helps maintain a healthy weight, strengthens muscles and bones, reduces the risk of chronic diseases, and improves mental health and mood. Exercise has many other benefits, too numerous to list here, but suffice to say that regular physical activity is crucial for your well-being.
What is the General Adaptation Syndrome?
The concept of General Adaptation Syndrome (GAS) was introduced by Hans Seyle, MD, Ph.D. to explain how the body responds to physiological stress caused by exercise. According to GAS, there are three stages that the body goes through when subjected to stress: the alarm stage, resistance stage, and exhaustion stage.
- Alarm Stage: This occurs when the body experiences a new exercise routine or variation. This phase triggers the body’s alarm system, which activates the recovery mechanism of the body due to the impact or damage of the stress placed on the body.
- Resistance Stage: This is the recovery phase of the body that follows the alarm phase. After a workout and subsequent rest, the body rebuilds muscles and undergoes neurological changes to become stronger than before, enabling it to cope with similar stress sessions in the future.
- Exhaustion Stage: If the stress is beyond the body’s recovery capabilities, it enters the exhaustion phase, leading to further damage to the body and the inability to recover as quickly as it did in the resistance phase.
How to Get Fit Safely with GAS
It’s essential to understand the three stages of GAS to design a safe and effective exercise program. Here’s how to apply the GAS principle to your workout:
Start with the Alarm Stage
If you’re new to exercise or haven’t worked out in a while, you’re in the alarm stage. Your muscles may not be prepared to handle the workload, triggering muscle damage and soreness. Don’t worry; this is normal and means you’re making progress. Start with low-intensity activities, such as walking, swimming, or cycling, and gradually increase the duration and intensity of your workout.
Move to the Resistance Stage
After resting, your body starts the repair process, which is the resistance stage. The next time you do the same exercise, your body will have adapted to handle the demands of the exercise stress. This means you can increase the intensity and duration of your workout to continue to challenge your body.
Avoid the Exhaustion Stage
However, if you push your body too hard and the stress is beyond your recovery capabilities, you may enter the exhaustion stage. This can lead to further damage to your body and the inability to recover as quickly as you did in the resistance phase. Avoid the exhaustion stage by progressing gradually and avoiding sudden increases in the intensity or duration of your workout.
Exercise and how it contributes to overall fitness
There are different forms of exercise that you can start doing right now if you want to get fit. A good place to start is to find an exercise or a combination of exercises that you enjoy doing, and do them consistently.
Cardio Exercises
Cardio, or cardiovascular, exercises are activities that increase your heart rate and breathing rate, and get your blood pumping. Examples of cardio exercises include:
- Brisk walking
- Running or jogging
- Cycling
- Swimming
- Dancing
- Jumping rope
- Rowing
- Stair climbing
Cardio exercises improve your cardiovascular health, which refers to the health of your heart and blood vessels. They also help burn calories, promote weight loss, and reduce the risk of chronic diseases such as heart disease, stroke, and diabetes.
Strength Training Exercises
Strength training exercises are activities that involve resistance, such as lifting weights or using resistance bands. Examples of strength training exercises include:
- Weightlifting
- Bodyweight exercises (such as push-ups, squats, and lunges)
- Resistance band exercises
- Pilates
- Yoga (some yoga poses involve strength training)
Strength training exercises help build muscle and bone density, which can improve your overall strength, balance, and posture. They also increase your metabolism, which means you burn more calories even when you’re not exercising.
Flexibility Exercises
Flexibility exercises are activities that improve your range of motion and reduce the risk of injury. Examples of flexibility exercises include:
- Stretching
- Yoga
- Pilates
- Tai chi
Flexibility exercises help improve your joint mobility and muscle flexibility, which can reduce the risk of injury during other activities. They also improve your posture and balance, which can help you move more efficiently and with less effort.
Overall, incorporating a variety of different types of exercise into your workout routine can help you achieve optimal health and fitness. By including cardio, strength training, and flexibility exercises, you can improve your cardiovascular health, build muscle and bone density, and reduce the risk of injury.
The importance of proper form and technique
Proper form and technique are essential when performing exercises to prevent injury and maximize the benefits of your workout. Here are some tips to help you ensure good form:
Start Slowly
When starting a new exercise program, start with low-intensity activities and gradually increase the duration and intensity of your workout. This will help you build up your strength and endurance while also allowing you to focus on proper form and technique.
Use Correct Posture
Proper posture is important for many exercises, including strength training exercises. For example, when doing squats, make sure your knees are aligned with your toes, and your back is straight. This will help you engage the correct muscles and prevent injury.
Use the Right Equipment
Using the right equipment, such as proper shoes or a well-fitting sports bra, can help you maintain proper form during exercise. For example, wearing shoes with good arch support can help prevent injuries such as shin splints, while wearing a supportive sports bra can help prevent breast pain and discomfort.
Pay Attention to Breathing
Proper breathing can help you maintain good form and technique during exercise. For example, when lifting weights, inhale as you lower the weight and exhale as you lift it. This will help you engage your core muscles and maintain proper posture.
Seek Guidance
If you’re unsure about proper form and technique, seek guidance from a qualified fitness professional. They can teach you the correct way to perform exercises and help you adjust your form if necessary.
By following these tips and paying attention to proper form and technique, you can ensure that you’re getting the most out of your workout while also preventing injury.
The Role of Nutrition
Good nutrition is crucial for supporting physical activity and achieving your fitness goals. Here are some basic nutrition tips to help you fuel your body for exercise:
Eat a Balanced Diet
Eating a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains can provide the nutrients your body needs to perform at its best. Aim to include at least five servings of fruits and vegetables per day, choose lean protein sources such as chicken, fish, or tofu, and opt for whole grains such as rice and lentils.
Stay Hydrated
Staying hydrated is crucial for supporting physical activity. Make sure to drink plenty of water before, during, and after your workout to prevent dehydration. Aim for at least 8 cups (64 ounces) of water per day, and more if you’re exercising vigorously or in hot weather.
Fuel Up Before Exercise
Eating a balanced meal that includes carbohydrates, protein, and healthy fats before exercise can provide the fuel your body needs to perform at its best. Aim to eat a meal or snack that includes complex carbohydrates such as oatmeal or sweet potatoes, lean protein sources such as eggs or Greek yogurt, and healthy fats such as avocado or nuts.
Refuel After Exercise
After exercise, your body needs to recover, so it’s important to eat a snack or meal that includes protein and carbohydrates to help repair and rebuild muscles. Aim to eat within 30 minutes to an hour after your workout to maximize the benefits of your recovery meal.
Avoid Processed Foods
Processed foods such as sugary snacks, fast food, and pre-packaged meals are often high in calories, sugar, and unhealthy fats. These foods can sabotage your fitness goals and make it harder to achieve optimal health. Instead, opt for whole, minimally processed foods that are nutrient-dense and provide the fuel your body needs to perform at its best.
By following these basic nutrition tips and fueling your body with healthy, nutrient-dense foods, you can support your physical activity and achieve your fitness goals. Remember to stay hydrated, fuel up before and after exercise, and choose whole, minimally processed foods for optimal health and wellness.
How To Start An Exercise Program
Starting an exercise program can be challenging, but with the right approach, you can set yourself up for success. Here are some practical tips to help you get started:
Set Achievable Goals
Setting achievable goals is essential for starting an exercise program. Start with small, achievable goals that are realistic for your fitness level and schedule. For example, aim to walk for 10 minutes every day or do three strength training exercises twice a week.
Start Small
Starting small can help you build momentum and prevent burnout. Begin with short exercise sessions, such as 10-15 minutes a day, and gradually increase the duration and intensity of your workouts over time. This will help you build up your fitness level and prevent injury.
Find Ways to Make Exercise Fun
Finding ways to make exercise fun and enjoyable can help you stay motivated and stick with your program. Try different types of exercise until you find something you enjoy, such as dancing, hiking, or swimming. You can also enlist a workout buddy to make exercise more social and enjoyable.
Schedule Exercise into Your Day
Making exercise a part of your daily routine can help you stay consistent and make it a habit. Set aside time each day for exercise, and treat it as you would any other appointment or commitment.
Track Your Progress
Tracking your progress can help you stay motivated and celebrate your accomplishments. Keep a record of your workouts, including the type of exercise, duration, and intensity, and track your progress over time.
By setting achievable goals, starting small, finding ways to make exercise fun and enjoyable, scheduling exercise into your day, and tracking your progress, you can set yourself up for success and achieve your fitness goals. Remember to be patient, stay consistent, and celebrate your accomplishments along the way.
FAQs
- What types of exercises should I do to get fit?
There are three types of exercises: cardio, strength training, and flexibility exercises. Cardio exercises increase your heart rate and breathing, such as walking, running, or cycling. Strength training exercises build muscle and bone density, such as weightlifting or bodyweight exercises. Flexibility exercises increase your range of motion and reduce the risk of injury, such as yoga or stretching exercises.
- How often should I exercise?
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, plus two or more days of strength training exercises for all major muscle groups. However, it’s essential to start slowly and gradually increase the duration and intensity of your workout.
- What should I eat before and after exercise?
It’s important to eat a balanced meal that includes carbohydrates, protein, and healthy fats before exercise to provide fuel for your workout. After exercise, your body needs to recover, so it’s important to eat a snack or meal that includes protein and carbohydrates to help repair and rebuild muscles.
- How can I prevent injury during exercise?
To prevent injury during exercise, it’s essential to start slowly, warm up before exercising, and use proper form and technique. You should also wear appropriate shoes and clothing and stay hydrated during your workout.
- What should I do if I’m not seeing results from my exercise program?
If you’re not seeing results from your exercise program, it’s essential to reassess your goals and your workout routine. You may need to increase the duration or intensity of your workouts, or you may need to add variety to your routine by trying new activities. It’s also important to be patient and consistent and to seek guidance from a qualified fitness professional if needed.
Final Takeaway
Getting fit can be challenging, but with the right approach, you can achieve your goals safely and effectively. By understanding the General Adaptation Syndrome and designing a workout routine that gradually progresses from the alarm stage to the resistance stage, you can avoid the exhaustion stage and make steady progress towards your fitness goals. Remember to incorporate different types of exercises, eat a balanced diet, and stay hydrated to support your physical activity. With patience and consistency, you can achieve your fitness goals and improve your health and well-being.
References
- Seyle, H. (1950). Stress and the general adaptation syndrome. The British Medical Journal, 1(4667), 1383–1392. https://doi.org/10.1136/bmj.1.4667.1383
- MacDougall, J. D., Tuxen, D., Sale, D. G., Moroz, J. R., & Sutton, J. R. (1985). Arterial blood pressure response to heavy resistance exercise. Journal of Applied Physiology, 58(3), 785–790. https://doi.org/10.1152/jappl.1985.58.3.785
- Dudley, G. A., Abraham, W. M., & Terjung, R. L. (1982). Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. Journal of Applied Physiology, 53(4), 844–850. https://doi.org/10.1152/jappl.1982.53.4.844
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674–688. https://doi.org/10.1249/01.mss.0000121945.36635.61
- Güllich, A., & Schmidtbleicher, D. (1996). MVC-induced short-term potentiation of explosive force. New Studies in Athletics, 11(4), 67–81. https://worldathletics.org/development/science-and-research/mvc-induced-short-term-potentiation-of-explos
- Clark, M. A., Lucett, S. C., & Sutton, B. G. (Eds.). (2018). NASM essentials of personal fitness training (6th ed.). Jones & Bartlett Learning.
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