Are you thinking about starting a fitness program? This is good for you! You are just five steps away from a healthy lifestyle.
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of developing a chronic disease, improve your balance and coordination, help you lose weight, and even improve your sleep habits and self-esteem. And there is more cause for optimism. You can do this in just five steps.
1. Evaluate your fitness level
You may be aware of your level of fitness. Also, assessing and registering basic fitness scores may give you criteria by which to measure your progress. To assess your level of physical and muscle fitness, flexibility, and body composition, consider recording the following:
- Pulse rate before and after walking for one mile (1.6 km)
- How long does it take to walk one mile (1.6 km)
- How many pressures can you do at one time?
- How far can you extend your arms forward while sitting on the floor with your legs extended forward?
- The waist circumference as measured around the abdomen is completely naked over the bone
2. Design your fitness program
It's easy to say: I will do exercise twice a day. But you will need a plan. While designing your fitness program, keep these tips in mind:
- Think about your fitness goals: Will you start a fitness program to help lose weight? Or do you have another incentive, such as preparing for a marathon, for example? There is no doubt that setting clear goals may help you to measure your progress.
- Establish a balanced daily routine: Most adults should aim to spend at least 150 minutes of moderate outdoor activity or 75 minutes of vigorous aerobic activity each week. Adults also need to spend two or more days each week on strength training.
- Go on at your own pace: If you start exercising, start cautiously and slowly advance. If you have or are suffering from a medical condition, consult a physician or physical therapist for assistance in designing a fitness program that gradually improves range of motion, strength, and endurance.
- Include physical activities in your daily routine: finding some time to exercise can be difficult. To make it easier, set time for exercise as you would for any other appointment. Plan to monitor your favorite program while walking, or reading while riding a stationary bike.
- Plan to include different activities: Diversifying activities (training in two different sports) can help avoid boredom that may result from exercise. Diversified training also reduces the chances of injury or excessive use of only one muscle or joint. Plan to switch between activities that focus on different parts of your body, such as walking, swimming, and strength training.
- Take your time to recover: Lots of people start exercising with great enthusiasm - and training for long or intense periods - and then stop if their muscles or joints become sore or injured. Plan a time between sessions to relax your body and recover.
- Write this down on paper: the written plan may encourage you to continue and keep track.
3. Assemble your devices - Fitness Program
You will likely start with sneakers. Be sure to choose shoes designed for the activity you are considering.
If you are planning to buy sports equipment, choose something practical, fun, and easy to use. You may want to try certain types of devices in the fitness center before purchasing your own devices.
4. Getting started - Fitness Program
Now you are ready to go. As you start your fitness program, keep these tips in mind:
- Begin slowly and gradually increase the exercise: Give yourself a long period of time to perform the warm-up exercises and cool the body with a simple walk or a slight elongation. Then, increase the speed so that you can continue for five or 10 minutes without feeling overly tired. As your endurance improves, gradually increase your exercise time. Start with 30 to 60 minutes of exercise most days of the week.
- Break things down if you have to: You don't have to do all of your workout once. The shorter and longer the sessions, the more benefits you gain from aerobic exercise. Perhaps spending 15 minutes of exercise twice a day would fit your schedule better than one 30-minute session.
- Be creative: your training routine may include various activities, such as walking, biking or rowing, but don't stop there. Take a weekly walk with your family or spend time on an evening with your old friends.
- Pay attention to your body: if you feel pain, shortness of breath, dizziness, or nausea, get a break. You may be hard on yourself too much.
- Resilience: If you feel that you are not feeling well, allow yourself to stop for a day or two.
5. Watch your situation evolve
Retake your fitness assessment every six weeks after starting your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue to improve. Or, you might be surprised to hear that you really do exercise in the right time to meet your fitness goals.
If you lose motivation, set new goals or try new activity. It may also help to train with a friend or sign up for a class at a fitness center.
Starting an exercise program is an important decision. But this should not prevent you from moving on with your life. By carefully planning and organizing oneself, you can develop healthy habits that will last a lifetime.