Breathing:
This is the most important thing we do, yet very few times do we concentrate on the act. Begin with just relaxing and focus on each breath and marvel at what that means to your body. These thoughts and feelings should translate into your workout too! Being out of a training program, the first hurdled becomes shortness of breath and accelerated heart rate. When you begin to concentrate on the breath and focus on the effort you can actually relax and slow the heart rate. It helps to practice at rest, at school or during a work break. Concentrate on the wonderful machine, your body, and acknowledge the joy of breathing. See if you can drop your heart rate during those activities and then move that practice to the workout.
Stretching:
This is such a personal endeavor, that I would hesitate to begin listing such a vast array of stretches. But you should focus on the important muscles you work to achieve a balance with your body. Also learn some hip opening exercises; we retain a lot of tension in our hips and shoulders and neck. Working those key areas is a minimum to a healthy program. Concerning stretches, the best thing I ever did is enrolling in a yoga class. The stretches are very applicable and the breathing exercises and concentration is equally beneficial. I personally recommend this avenue; it is something you will use forever!
I am also a firm believer in beginning the workout with some stretches. Incorporate them into your loosening up routine. The benefits are warming the muscles; done by increasing the level of blood flow to the muscles. This supplies the muscles with needed nutrients to begin the workout. But if you choose not to stretch before the workout, it is a must to finish your routine with a good long stretching-cool down period. This returns oxygen rich blood to your muscles and removes pain causing lactic acid from your muscles. The blood restores the glycogen levels and begins the healing process of the worn muscles. Take your time and enjoy this treat! It is a comfort to know you are treating your body with care and concern while striking a balance with your mind and spirit.
Hydrate:
Also remember to always stay hydrated. It is not always preferable to drink large quantities of water during the workout, but you should begin exercising having a couple of full glasses of water in the hour prior to workout.
Rest:
Another important aspect of physical fitness training is recovery. When you begin a program of exercise - even though the effect is a healthy one - you still need to give your body enough of the sleep it needs to meet the demand of the state of recently heightened physical activity. Muscle tissues must be rested and re-built and the increase in heart rate and respiration must be absorbed smoothly into the body’s state of dynamic equilibrium.
The decision to allow oneself enough sleep is money in the bank. You will be more alert and more easily able to adapt to an abrupt change from non-training to conditioning.
One way to ensure that the maximum efforts that you are all putting in during the day are balanced with the necessary recovery time is to link sleep with the regimen. For example, just as you have agreed to do 30 minutes running, you have agreed to get at least 7 hours of sleep. Not getting the sleep is the same as skipping your running workout. I have found that has the ability to provide great leverage.
Be well!
Oda, Jedi Master