One of the top priorities of your wedding workout shape-up program is to ensure that you avoid injuries. With such an important event coming up, the last thing that you want to do is hurt yourself. Smart training habits go a long way toward preventing injury. Always train conservatively, erring on the side of doing too little, rather than too much.
Signs and symptoms of overdoing it include the following:
Bright red face or very pale face
Feelings of distress
Dizziness or light-headedness
Nausea or vomiting
Pain or tightness in chest
Racing heart rate
Feelings of muscle weakness
If you experience any of the above when you're exercising, slow down immediately. Do not resume exercise until you have recovered completely.
Building a Base
The duration of your training sessions when you begin your training depends entirely on your current level of fitness. If you've been completely inactive, you may need to start with as little as ten-minute bouts of activity. If you're already fairly active, then you can start with aerobic sessions as long as thirty minutes or more. The best rule of thumb is to check how you feel both during and after your exercise session. An effective workout leaves you feeling somewhat tired, as though you've worked, but also refreshed. If you feel absolutely worn out, then you have overdone it.
Ready to dance the night away on your big day? Your aerobic workouts will get you through the rigors of finishing last-minute errands, like putting together all those programs and favors. They'll also give you an energy boost so you'll stay full of life through your wedding-day festivities — morning to midnight. Your flowers will wilt long before you do!
Once you determine the length of your sessions to begin with, you need to build a base of endurance activity before you progress to significantly longer sessions. For example, if you're doing daily walks of thirty minutes on a regular basis, it's not a good idea to suddenly increase this level of activity to one hour walks. Instead, build your conditioning level up gradually over time. Starting your conditioning program well in advance of your upcoming marriage provides you with the time you'll need to gradually increase your activity levels.
How to Progress
In general, increase your amount of cardiovascular training by no more than 10 percent per week. If you find that you are feeling overly tired or sore, than scale it back and increase by only 5 percent. Here's an example to apply this principle. If you're walking thirty minutes a day, five days of the week, increase this amount to thirty-three minutes a day, five days of the week, or add up to fifteen more minutes over the week on individual days for a thirty-five minute walk three days a week and thirty minute walks on two days of the week. Stick with this new program for at least two weeks before you increase it again. When you start incorporating longer aerobic exercise sessions of more than forty-five minutes in length into your program, be sure to rest at least one day per week.