What's the Right Way to Start Exercising?
Expert Advice

Tanja Baumann is

• a double world aerobic fitness champion,
• an accredited fitness / aerobics instructor and trainer
• and a consultant for fitness seminars.

Dropa Balance Magazine Health edition asked the expert, Tanja Baumann, for her advice for people who want to know the right way to start exercising.

How do I Start Exercising?

«If you haven't exercised for a long time,
the first step is to get a full medical check-up
(cardiovascular, body weaknesses, muscles and bones)
before you start exercising.

This will ensure that additional active movement will not be risky for your health in any way.»

What do I Have to Decide First?

«The most important thing you need to decide is a clear vision and definition of your exercise and training goals before you start exercising. Ask yourself:

• Do I want to be healthier and fitter, with stronger and more powerful muscles and an athletic appearance?
• Or: Do I just want to lose weight permanently?
• The clearer your exercise and training goals are, the more targeted your exercise training will be.»

How do I Choose the Right Type of Exercise?

«Ideally, this should include all 4 of the physical fitness and body health training factors:

1. Endurance (stamina),
2. Strength,
3. Flexibility
4. and Co-ordination.

And it doesn't necessarily have to be expensive either.

• Just 30 minutes twice a week of focused exercise will improve two to three of these factors.
• Nordic walking, Aquafit or cycling - on your bicycle, are all excellent choices for beginners.»

How do I Exercise Safely to Prevent Injuries Caused by Training?

• «Start your exercise slowly and increase training intensity gradually and in small steps.
  • Contract your abdominal, pelvis and leg muscles - tighten up! - to stabilize the torso.
  • You'll be standing staight and safe and ensuring that you maintain a good, upright posture at all times.
  • N.B.: Always «march in an X» and swing the arms and shoulders in the opposite direction to your hips and legs.
  • Breathe easily and deeply to provide your body with a lot of oxygen - train so that you don't increase the lactic acid levels in your muscles.
  • Before you start training, always do warming-up exercises for 10 minutes.
  • After you've completed the «cooldown» at the end of your training session, thoroughly stretch your hips, chest and calf muscles, but not immediately after intensive training. Always «cooldown» first.
  • If you're training in the gym, don't let yourself get distracted.
  • Stay focus on your exercises and your own body.
  • Never forget: Exercise should always be fun!»