What’s the right activity for me
Whoever you are, there’s an activity for you. And just as getting fitter doesn’t have to mean pushing yourself to the limits of your endurance, you don’t have to be technically brilliant at a particular sport to derive pleasure and health benefits from it.
Some people hold back from getting fit because they feel self-conscious about their ability or body and want to find an activity they can do on their own, but organized classes and sports clubs can provide you with support and motivation, as well as a chance to make new friends.
If you’re interested in football, hockey or other team sports, for example, many local clubs will have several teams of varying abilities, while there are plenty of aerobics(有氧健身) or yoga classes specifically designed to cater for beginners.
You’re never too old to learn to swim, or you can take classes to improve your technique if that’s what’s holding you back.
But many activities can be done by yourself, and require neither technical expertise nor much in the way of equipment or expens just your willingness to give it a go.
Here are some of the best, easiest and most popular ways to start getting fit, as well as some suggestions for alternatives, that get you started or put you in touch with a local club.
Walking
Most of us walk at some point each day but we do it far less than we used to. The government calculates there’s been a decline of more than 20 percent in the number of miles walked since the mid-1980s.
But walking is the st and cheapest of all exercises, and it a regular activity and focusing on the intensity or distance covered can greatly iflcrease your fitness.
Walking improves the condition of your heart and lungs and works the muscles of the lower body. It’s a weight-bearing activity, so it may improve bone density, yet it’s also low impact, putting less stress on the joints than some other forms of exercise.
Aside from the health benefits of walking, some of the country’s most beautiful scenery can only be accessed on foot, so if you don’t try walking, think what you’re denying yourself. If you’re a novice, go in groups or as part of an organized outing via a ramblers club.
Walking up hills expends more energy even walking down again uses more energy than walking on the flat, but if you don’t think you’re ready for the hills yet. boost your fitness by walking just about anywhere.
You could try power walking in the park. For example：the idea is to walk at such a fast pace that it would actually be easier to brcak into a run. You burn more calories walking at this speed than you would running at the same pace.
Running/jogging
Running might just be the ultimate way to get fit：it’s cheap, can be done anywhere, at any time and, most importantly, is very effective. There’s really no difference between running and jogging, although jogging is often used to describe running at a slow pace. Whatever you call it, all you need is a good pair of running shoes and a little enthusiasm.
As long as you’re healthy and take it easy to start with, anyone can run. If you have a history of certain diseases like chest pain. high blood pressure, or have had recent surgery or are pregnant, consult a doctor first. As a high-impact activity, running may maintain or increase bone density. But it can also put more stress on your joints than lower impact activities such as walking and cycling, especially if you’re overweight. Again, if you’re concerned, consult your doctor.
As with all exercise, you must warm up first. Start by walking at a brisk pace, then gradually break into a slow jog. Run at a pace at which you can still hold a conversation, but which definitely feels harder than walking. If you’re getting too breathless to talk, slow down or walk for a while until you’re breathing more easily.
To begin with, aim to run/walk in this way for ten minutes in total. Do this every second or third day, gradually reducing the walking time and increasing the running until you can run for the full ten minutes.
At the end of each session, warm down by finishing with a slow jog or brisk walk until your heart rate and breathing have returned to more normal levels. Stretch while your muscles are still warm.
Next, start to increase the total duration of your run by a minute or two every third session, until you can manage 30 minutes three times a week. Even if you’re feeling good, don’t be tempted to increase your running time by more than ten percent each week.
Many people are put off running because they find it boring. For this reason, it is important to get a bit of variety in your running. There are many different sorts of running—road running, cross-country running, fell running(running in the hills), or you could run at your local athletics track, or even on a treadmill at the gym(though running on a moving treadmill uses less energy).
Swimming
Swimming is another popular way to start getting fit because most towns have a pool, it’s still relatively inexpensive and you need even less kit than you do for running.
Most pools also offer lessons if you’re a non-swimmer, or you haven’t swum for years and want to improve your technique.
Swimming is a great way to tone up and trim down-because to swim you need to move your body against the resistance of the water. Just swimming a few lengths involves most of the major muscle groups, giving your body a good workout. And if you gradually increase the pace. you’ll get a brilliant aerobic workout, too.
Swimming is also an effective form of fat-burning exercise：because you can swim at your own pace, slowly if you wish, you can keep swimming for long periods, and maintaining your staying power is a vital goal in fat-burning exercise.
The other big advantage is that water supports your weight and takes the stress off your joints, so you can put your body through a good workout without your knees, hips or spine paying the price.
Research shows that exercising in waist-deep water reduces the pressure on joints by 50%, while exercising in chest-deep water reduces it by as much as 75%. This can also make it a great exercise if you’re recovering from an injury that means you can’t run or play your normal sport.
Gym
The gym can be a good place to work on overall aerobic fitness and build muscle strength, or just somewhere to exercise on days when you can’t face the cold or the rain.
Gym-based activities include aerobic exercise such as running, rowing or cycling machines, weight training, and classes, such as aerobics or aerobic dance. All ages and fitness levels are catered for and improvements can be measured and exercise programs tailored to your needs.
Check your instructor is qualified to recognized standards, especially if you’re weight training. Incorrect technique can easily lead to injuries or make existing problems worse. For advice, take a look at the Register of Exercise Professionals.
Some gyms can be expensive to join, but council-run facilities often offer a cheaper alternative where you can pay per session rather than shelling out for an annual membership.
What’s the right activity for meWalkingRunning/joggingSwimmingGymWhen you’re weight training, the qualifications of instructors are important because injuries might be caused by______.