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CuriouZ? ConfuZed? PuZZled? Ask Dr. Z!
Dr. Z:
I’ve gained weight in the last
few years and have recently
started trying to exercise and
eat right. I limit my soda consumption,
eat smaller portions,
get plenty of water, take vitamins
and don’t drink alcohol
or smoke. I try walking every
day, but I’ve noticed that the
muscles in my leg and my feet
become extremely painful, and
my knees sound as if they
are grinding when I navigate
stairs. I’m only 40 years old
but feel like I’m falling apart.
I’ve made it a point to start
slow, stretch, etc. I want this
to be a life change, but I sometimes
feel like I may be making
things worse.
Zelda
Dear Zelda:
First of all, congratulations on
initiating a fitness program.
That decision is often the
most difficult hurdle people
have when approaching fitness
and a healthy lifestyle. As always, if you feel you
may have an untreated or unrecognized medical
condition, talk to your physician before beginning
an exercise program.
I have asked John Ramirez, a fitness expert
from the Memorial Hermann/HBU Wellness
Center, to comment on your question.
WHEN STARTING A FITNESS PROGRAM,
CONSIDER THE FOLLOWING:
- Remember the last time you consistently
worked out using resistance training and cardiovascular
training together. If it has been longer
than six months to a year, start from the beginning.
Try lightweights and more repetitions, along
with 15 to 20 minutes of cardiovascular training
three to four times a week.
- Approach your program as a lifestyle change
and not with a particular goal in mind. When you
do this, you will accomplish all your goals.
- Never approach a program with a “more is
better” attitude. Instead, think “less is best.” Train
smarter not harder.
- Always incorporate flexibility into your overall
program. Stretch between your weight sets, as well
as before and after your cardiovascular training.
If you have any further questions regarding
how to make a lifestyle change, contact the
Memorial Hermann/HBU Wellness Center
at 713-448-WELL.
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