Before your weight loss program in East Brunswick, exercise may have been a rare endeavor. Many people are relatively new to exercise at the beginning of medical weight loss, and while you should not let inexperience intimidate you, it will still be necessary to adapt to your routine slowly.
Jumping into any activity too fast is a surefire way to injure yourself. Even if you’re eager to start pumping iron and torching calories, it’s important to take it easy as you start to build your fitness level. You can help yourself adjust to the exercise requirement of your weight loss program by:
- Developing a plan. Your weight loss doctor can help you learn which activities will work best for you, but she won’t be able to manage your schedule. It’s important to plan workouts for times you’ll actually get them done—you’ll need to devote time each week exclusively to exercise and treat your workouts like any other essential appointment. Writing your schedule down can be a big help with this. You should also try to incorporate many different kinds of exercise to keep your mind and your muscles engaged in the workouts you’re doing.
- Building incrementally. You probably won’t be able to win a marathon (or even a 5K) right away. Though it’s great to be zealous about your workouts, stay pragmatic and avoid overexerting your body. For most people, it’s best to start with simple, low-impact exercises like walking, cycling and yoga that help you build muscle, cardiovascular strength and range of motion without risking injury. A good beginning goal is 30 minutes of exercise on four days a week, going at a pace that challenges you without going too far. Ask Dr. Liu for the best exercises and intensity levels at each stage of your weight loss program.
- Paying attention to your body. If you’re overexerting yourself, your body will usually make it obvious. When you experience nausea, dizziness or shortness of breath, it’s time to take a break or call it a day—forcing yourself to work through the pain can set back your progress considerably by leaving you injured or fatigued for days. It’s also important to remember that you can’t exercise every day of the week. Be sure to take days off to let yourself recover, especially after a strenuous workout.
It’s commendable to want to dive headfirst into exercise, but it pays to be patient. Don’t try to overdo it too quickly. Getting an injury at the onset of your weight loss program will just lead to more delay and frustration, so be careful!