Research Says Beginners Should Avoid Intense Exercise

When you jump off the couch to start walking or other aerobic exercise, don't jump into strenuous exercise right away. Researchers in Ireland have found that when unfit individuals engage in unaccustomed exhaustive aerobic exercise, it releases free radicals that can damage their cells.

The as-yet unpublished research project was conducted by Dr Gareth Davison and Dr Ciara Hughes of the School of Applied Medical Sciences and Sports Studies at the University of Ulster’s Jordanstown campus.

How Intense is Too Intense of Exercise for Beginners?

Beginners should walk at a pace where they may be breathing noticeably, but can still speak easily in sentences.

The study participants exercised at 85% of their maximum heart rate for more than 10 minutes. This is at a rate of exertion where they would be gasping for each breath and unable to speak. The researchers said that beginners should work up to more strenuous exercise by doing slower, easier exercise until they build fitness and become accustomed to exertion. Fit athletes who exercise at a higher exertion level regularly seem to be protected from these effects.

Antioxidants and Free Radicals

The researchers gave the group either a mixture of antioxidants or a placebo, and found that the antioxidants had some protective effect against the free radicals. "Natural antioxidants can be found in a balanced diet consisting of foods such as broccoli, spinach and berries. A key lesson is: if you are involved in strenuous aerobic exercise, make sure your diet is rich in antioxidants -- because they will protect against damaging your health." said Dr. Davison.

Build Up Your Exercise Exertion and Time

When starting a walking or exercise program, build up your time and exertion level. Start at an easy pace and build up steadily the time spent in exercise, 10% a week.

Beginner's Walking Schedule
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Beginners Walking Workout

• Start at an easy pace for 5-10 minutes.
• Continue, walking at a pace that brings your heart rate up to 50-60% of your maximum heart rate (MHR) Heartrate Calculator
• This is a comfortable pace where you can carry on a full conversation comfortably although you may be breathing harder than usual.
• Walk for 15-60 minutes, build up your time steadily over the course of a few weeks, walking a few minutes more each time.
• End with 5 minutes of gentle stretching and flexibility exercises. Stretches