Thinking of starting a fitness program? Good for you ! You are only five steps away from a healthier lifestyle.
Undertaking a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even improve your sleep patterns and self-esteem. And there is other good news. You can start a fitness program in just five steps
Undertaking a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even improve your sleep patterns and self-esteem. And there is other good news. You can start a fitness program in just five steps
1 Assess your fitness level
You probably have an idea of your physical condition. But assessing and recording basic fitness results can give you benchmarks to measure your progress. To assess your aerobic and muscular capacity, your flexibility and your body composition, remember to note the following results:
What is your pulse before and immediately after walking 1.6 km?
How long does it take to walk 1.6 km, or how long does it take to run 2.40 kilometers?
You probably have an idea of your physical condition. But assessing and recording basic fitness results can give you benchmarks to measure your progress. To assess your aerobic and muscular capacity, your flexibility and your body composition, remember to note the following results:
What is your pulse before and immediately after walking 1.6 km?
How long does it take to walk 1.6 km, or how long does it take to run 2.40 kilometers?
How many standard or modified pumps can you do in a row?
How far can you lean forward when you sit on the floor with your legs in front of you?
Your waistline, just above your hips?
How far can you lean forward when you sit on the floor with your legs in front of you?
Your waistline, just above your hips?
2 Design your fitness program
It's easy to say that you will exercise every day. But you will need a plan. When designing your fitness program, keep these points in mind:
- Consider your fitness goals. Are you starting a fitness program to help you lose weight? Or do you have another motivation, for example to prepare for a marathon? Having clear goals can help you measure your progress and stay motivated.
- Create a balanced routine. For most healthy adults, it is recommended that you exercise at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activities. The guidelines suggest spreading this exercise over a week. More exercise will provide even greater health benefits.
It's easy to say that you will exercise every day. But you will need a plan. When designing your fitness program, keep these points in mind:
- Consider your fitness goals. Are you starting a fitness program to help you lose weight? Or do you have another motivation, for example to prepare for a marathon? Having clear goals can help you measure your progress and stay motivated.
- Create a balanced routine. For most healthy adults, it is recommended that you exercise at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activities. The guidelines suggest spreading this exercise over a week. More exercise will provide even greater health benefits.
2 Design your fitness program
But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can be beneficial for your health.
- Do strength exercises for all major muscle groups at least twice a week. Try to do only one set of each exercise, using weights or resistance machines heavy enough to tire your muscles after about 12 to 15 repetitions.
- Start at a low level and progress slowly: If you are just starting to exercise, start carefully and progress slowly. If you have an injury or medical problem, consult your doctor or therapist to help you design a fitness program that gradually improves your range of motion, strength, and endurance.
- Include physical activity in your daily routine: Finding time to exercise can be a challenge. To make it easier, set aside time to exercise as you would any other date.
But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can be beneficial for your health.
- Do strength exercises for all major muscle groups at least twice a week. Try to do only one set of each exercise, using weights or resistance machines heavy enough to tire your muscles after about 12 to 15 repetitions.
- Start at a low level and progress slowly: If you are just starting to exercise, start carefully and progress slowly. If you have an injury or medical problem, consult your doctor or therapist to help you design a fitness program that gradually improves your range of motion, strength, and endurance.
- Include physical activity in your daily routine: Finding time to exercise can be a challenge. To make it easier, set aside time to exercise as you would any other date.
- Plan to include different activities: Different activities (cross-training) can help avoid exercise-related boredom. Cross training using low-impact forms of activity, such as biking or water exercises, also reduces the risk of injury or overuse of a specific muscle or joint. Plan to alternate between activities that focus on different parts of your body, such as walking, swimming, and weight training.
- Try high intensity training at regular intervals: In high intensity training, you perform short periods of high intensity activity separated by periods of low intensity activity recovery.
- Allow time for recovery: Many people start to train with frenzied zeal, training too long or too hard, and give up when their muscles and joints become sore or injured. Allow time between sessions for your body to rest and recover.
- Put it on paper: A written plan can encourage you to stay on track.
- Try high intensity training at regular intervals: In high intensity training, you perform short periods of high intensity activity separated by periods of low intensity activity recovery.
- Allow time for recovery: Many people start to train with frenzied zeal, training too long or too hard, and give up when their muscles and joints become sore or injured. Allow time between sessions for your body to rest and recover.
- Put it on paper: A written plan can encourage you to stay on track.
3 Plan your equipment
You will probably start with sports shoes. Be sure to choose shoes designed for the activity you are considering. For example, running shoes are lighter than cross training shoes, which offer better support.
If you plan to invest in training equipment, choose something practical, fun and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
You might consider using fitness apps for tablet and console phones or other activity tracking devices, such as those that can track your distance, track calories burned, or monitor your heart rate.
You will probably start with sports shoes. Be sure to choose shoes designed for the activity you are considering. For example, running shoes are lighter than cross training shoes, which offer better support.
If you plan to invest in training equipment, choose something practical, fun and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
You might consider using fitness apps for tablet and console phones or other activity tracking devices, such as those that can track your distance, track calories burned, or monitor your heart rate.
4 Start
Now you are ready to act. When you start your fitness program, keep these tips in mind:
Start slowly and gradually increase.
Give yourself enough time to warm up and cool down by walking or stretching gently. Then accelerate to a pace that you can keep going for five to ten minutes without getting too tired. As your endurance improves, gradually increase the duration of the exercise.
Exercise up to 30 to 60 minutes most days of the week.
Interrupt the exercises if necessary. You don't have to do all of your exercises at the same time, so you can squeeze in the activity throughout the day. Shorter but more frequent sessions also have beneficial effects on aerobics. Exercising in short sessions a few times a day can work better on your schedule than just a 30-minute session. Any activity is preferable to a total absence of activity.
Be creative. Your training program may include a variety of activities, such as walking, cycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening dancing in a ballroom. Find activities that you enjoy and that add to your fitness program.
Listen to your body. If you experience pain, shortness of breath, dizziness or nausea, take a break. You may be doing too much.
Be flexible. If you don't feel well, give yourself permission to take a day or two of rest.
Now you are ready to act. When you start your fitness program, keep these tips in mind:
Start slowly and gradually increase.
Give yourself enough time to warm up and cool down by walking or stretching gently. Then accelerate to a pace that you can keep going for five to ten minutes without getting too tired. As your endurance improves, gradually increase the duration of the exercise.
Exercise up to 30 to 60 minutes most days of the week.
Interrupt the exercises if necessary. You don't have to do all of your exercises at the same time, so you can squeeze in the activity throughout the day. Shorter but more frequent sessions also have beneficial effects on aerobics. Exercising in short sessions a few times a day can work better on your schedule than just a 30-minute session. Any activity is preferable to a total absence of activity.
Be creative. Your training program may include a variety of activities, such as walking, cycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening dancing in a ballroom. Find activities that you enjoy and that add to your fitness program.
Listen to your body. If you experience pain, shortness of breath, dizziness or nausea, take a break. You may be doing too much.
Be flexible. If you don't feel well, give yourself permission to take a day or two of rest.
5 Monitor your progress
Repeat your personal fitness assessment six weeks after the start of your program, then every few months. You may notice that you need to increase the duration of your exercises in order to keep improving. Or you may be pleasantly surprised to find that you are doing just the right amount to achieve your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center can also help.
Starting an exercise program is an important decision. But it doesn't have to be overly radical. By planning carefully and pacing forward, you can build a healthy habit that will last a lifetime.
Repeat your personal fitness assessment six weeks after the start of your program, then every few months. You may notice that you need to increase the duration of your exercises in order to keep improving. Or you may be pleasantly surprised to find that you are doing just the right amount to achieve your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center can also help.
Starting an exercise program is an important decision. But it doesn't have to be overly radical. By planning carefully and pacing forward, you can build a healthy habit that will last a lifetime.
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