Why Is It Important to Ease Into an Exercise Program for Success?

People often ask: Why is it important to ease into an exercise program? Those who haven’t followed a consistent exercise routine in the past would also be well served to pace themselves.

A brand new workout routine can leave you breathless, fatigued, and discouraged unless you ease into an exercise program, allowing your body to adjust gradually. Going heavy on strength training exercises could shock major muscle groups, leaving you with cramps, strains, and sidelined.

As you begin an exercise routine, it’s also essential to articulate your fitness goals. Whether they involve weight loss, improving your cardiovascular system, or building muscle through strength training, slow and steady wins the race.

Assess Your Current Fitness Level

Regardless of whether you used to be a gym-goer, athlete, or live a generally physical lifestyle, it’s prudent to underestimate your current fitness level.

Consider what some might call a fitness routine walk-through for the first few sessions. Instead of using moderate weights and resistance in strength training exercises, go light. Only do a few sets and move on to the next step in your workout routine.

If your fitness routine involves exercise classes, sign up for beginner level and don’t push yourself during introductory sessions. Even when you use a treadmill to trigger the cardiovascular system, take it slow and steady, and don’t overdo it.

Following the physical activity, your body will let you know whether you are at a fitness level that can handle more or not. If you don’t feel overly fatigued or sore, speak with the personal trainers about adding a new exercise, more sets, weight, or signing up for more challenging exercise classes.

Avoid Overexertion Burnout

It’s important to keep in mind that starting a new fitness routine will take a modest toll on your body and mindset until you adjust. A thoughtful exercise program helps people lose weight, tone major muscle groups, and achieve a variety of other fitness goals.

Engaging in overly strenuous physical activity, on the other hand, increases the risk of injury and burnout. If your effort and exercise routine exceed your basic fitness level, you could suffer negative results, such as the following.

• Muscle Soreness and Tightness
• Dizziness and Exhaustion
• Nausea and Vomiting
• Sleeplessness and Insomnia
• Mood swings and Irritability

Needless to say, feeling less energetic and upbeat is not why you joined a fitness center and started following an exercise program. Overexertion often proves too physically and emotionally stressful, leading people to quit.

If you feel any signs of overexertion, speak to the personal trainers about easing off the exercise plan. We encourage members to always check with a healthcare professional before starting a new fitness routine or increasing the intensity of an existing exercise program.

Physical Benefits of Easing Into a Fitness Routine

Easing into an exercise program that includes moderate-intensity aerobic activity, appropriate strength training, and exercise classes will make you feel tired during the first week or two. This is a normal experience, indicating your body needs to acclimate to newly-introduced physical activity.

By maintaining a consistent exercise routine, that smidge of tiredness will transition into extra energy and a sense of invigoration.

This typically begins once blood circulation starts to improve and your cardiovascular system functions more efficiently. A healthy lifestyle, coupled with an appropriate workout program, delivers exceptional physical fitness benefits.  

Mental Health and Motivational Benefits

Research demonstrates that a consistent exercise program provides significant mental health benefits.

Along with helping people to lose weight, enhance their body composition, and add muscle mass, studies indicate that a workout program also helps treat mild to moderate depression, mitigate ADHD, and reduce stress and anxiety.

These positives have roots in energy improvement, normalized sleep patterns, and the cardiovascular system delivering more efficient blood circulation. These are other mental health and motivational benefits people garner by easing into an exercise program.

• Sharper Memory
• Faster Thought Processes
• Improved Self-Esteem
• Stronger Resilience

Achieving fitness goals such as weight loss and body contouring allows people to fit into clothes more comfortably and feel good about their appearance and progress. Few things buy a positive self-image like looking and feeling good.

Building a Sustainable Workout Routine

Beginners are encouraged to work with personal trainers to establish fitness level criteria and jumping-off points. It’s easier than you might realize to put in an intense workout and suffer the consequences for days afterward.

Professional personal trainers work one-on-one with clients to ensure they are using proper form, following a logical exercise program, and only adding a new exercise when someone is physically and mentally ready. These are fitness routine options to consider and discuss with personal trainers and healthcare professionals.

• Cardiovascular System Regimens
• Circuit Training
• Core Conditioning Exercises
• Cross-Training
• Cycling and Treadmill
• Exercise Classes
• Strength Training Exercises
• Studio Pilates
• Water Aerobics
• Yoga Mind/Body Classes

Choosing the right exercise program to achieve your fitness goals should start slowly. Your body will let you know when it’s a good time to increase all of your exercises and add new elements to basic workouts.

Gradually Increase Intensity

As your fitness journey progresses, you’ll be able to gradually increase the duration and intensity of your workouts.

At first, you’ll likely experience seemingly minor gains in the strength training exercises, the ability to perform cardio at higher rates and longer distances on treadmills and running paths, and notice improvements in flexibility while taking more advanced exercise classes.

Over time, the gains tend to pile up, and suddenly, you realize that your first set of weight loss, strength, flexibility, and endurance goals have been realized. If you are someone who enjoys looking at the hard metrics, consider using one of the popular fitness apps. They can track everything from heart rates, steps, calories burned, and even your sleep quality.

Special Considerations: Returning After a Long Break or Health Concerns

Athletes and fitness buffs who return after a lengthy layoff are in a unique situation. The mind often tells them they can pick up where they left off.

After choosing a dumbbell or engaging in even moderate intensity aerobic activity, they encounter a reality check. Being away from the fitness center for long periods results in reduced muscular strength, flexibility and endurance.

Rather than overexert yourself, take the time to reacquaint your mind and body with a beginner-level exercise program. Don’t worry about the poundage or duration of the new fitness routine. Muscle memory may not be scientifically proven — yet — but it’s no myth.

By easing into an exercise program, veteran gym-goers typically make relatively quick gains once their body is ready for a more intense workout. Practice patience, and the progress will come.

For those coming off an ailment or dealing with a health condition, it’s also prudent to start slow and let your body — and healthcare provider — tell you when to add a new exercise, sign up for more challenging exercise classes, or increase the time and intensity of your cardio. People returning from cancer treatments, heart surgeries, and those managing digestive and kidney diseases are advised to follow applicable physical activity guidelines.

Tailoring Your Fitness Journey

Customizing your fitness journey starts with identifying your short- and long-term goals. Then, match them to specific types of exercise programs.

For example, increasing the size of major muscle groups typically syncs with strength training exercises. If you desire greater flexibility, body contouring, and improved mindfulness, exercise classes such as Pilates and yoga are normally ideal fits.

Don’t hesitate to discuss your health and fitness goals with personal trainers, who can assist you in developing a thoughtful and effective exercise program that meshes with your schedule and lifestyle.

Ease Into an Exercise Program at Chicago Athletic Clubs

Getting into an exercise program calls for patience and determination. By easing into a consistent fitness routine, you’ll form a positive habit that helps improve your overall health and wellness.

We hope these tips help support your fitness journey. We encourage you to find a nearby Chicago Athletic Club location to get started. As a CAC member, you’ll also get access to weekly classes, yoga, Pilates, swimming pools, personal training, and more. Join today, and let’s get the process started.