exercise perscription


With the New Year comes, New Years resolutions to start that exercise program. While we all realise that exercise is beneficial and an important factor in improving our overall health and slowing down the ageing process, starting an exercise program can be a daunting task for anyone.

When you start an exercise program you may feel some different sensations which are often a normal reaction to exercise. These responses indicate that your body is adapting to exercise and getting into shape.

You may not enjoy the first few workouts but don’t give up, as your bodies fitness improves so too will your enjoyment and sense of achievement.

You may experience muscle soreness ,referred to as delayed onset muscle soreness (DOMS) . This generally peaks 24-48 hours post a workout. This is nothing to worry about and is just a result of the muscle having micro tears which repair to build muscle bulk. If you do exercise that requires eccentric lengthening such as walking downhill or lowering heavy weights the likelihood of DOMS increases significantly. In order to reduce the risk of experiencing DOMS start of slowly to provide your body with an opportunity to adapt.

You will begin to notice changes in your cardiovascular system (heart, veins and lungs) within 2-3 hours after your first workout. The cardiovascular system is responsible for transporting oxygenated blood around your body, removing waste and supporting the acid balance base.

Your stress levels will decrease as you improve your breathing and increase the amount of oxygenated blood travelling in your circulatory system. You will also feel the benefits of “feel good” neurotransmitters dopamine and serotonin as they are released through exercise. If you have heard the term runners high this is what people are referring too.

So why wait? Remember government guidelines state that engaging in 30 minutes of moderate exercise four times a week is all you need, but really anything is always better than nothing.