Ache is not must to be.

 Am teacher for physical culture and sport, and veterinary doctor , but veterinary am worked for year,since ending my study. After I was born sons, and am not used my profession. But teacher for physical culture am worked a few years, am writing this, that you would think, that am not ignorant person in questions , about which am writing.

And on the training am see peoples, which are training wrong, that they are thinking, they are sporty for an own health. But they are harmful giving

 And women's, males on middle age and older with obesity beginning from spring run, trying weight fight, that on summer looking good, but its a not sport, sport are big achievements, taking part in competitions, but physical culture, think about these words, its physical, right work over oneself, building an own body, but in obesity which run with hard breath, dyspnoea and without a right technique is a need to say:You are ruin an own health. In obesity, you must avoid run on asphalt , and in bad, non amortized shoes. Begin this with fast walk, better with Scandinavian , walk every day or in a day and on 40 min, for a training slowly distance increasing, and a speed for moving. Just after long training is very caring, not forcing events,you can transfer on run by jogger., interpreting for a future a walk with run.And here beginning training with walk, and warned good, transfer to light run, and speed for walking is must be, that  you can to talk, not breathe hard, its a most importance loading test , if you cannot to talk, in run , or fast walk, thus load is high. Avoiding running in shoes without amortized heel, and face in running is not must be a very red, or very pale, thus organism is hard fighting loading. After intensity moving avoid right away stopping, or sit on bench , or more bad is on four. You must keep moving and slowly speed lowering and transferring on the calm walk. 3 times/week after walk or easy run,  you must do complex of exercises. Warmed muscles and thus tensions are not injured. And lots of areas having   ,with fitness, and training on these areas needing if you are true ready, and non-trained, teenagers am not recommending, you must select exercises complex on the all muscles groups, and after in enough level training as for loading use small plastic bottles with water on 0.5-1 l. And on any case, in doing exercises you must not feel hurt. Am not agree with Dr. Bubnovsky, that ache you must overcome. Ache is not must be, and discomfort in exercises doing.Any ache feeling is a sign for unfavourable, possible for injuring, not doing exercises through I cannot. And for children's, teenagers avoiding training with bar, or barbell from bar on the shoulders. It's very bad for growing organism, and not for ready peoples a beginning exercises with force exercises machines is avoiding, as after 45 y.  old  especially, so as a human fast loosing muscle mass, when muscles changing on fat.  But of delay muscle mass losing helping force exercises, with  right spreading loading, and importance rule is gradualism, and base principle is not harm!