5 Steps to Start a Fitness Program

 

5 Steps to Start a Fitness Program

Are you considering starting a fitness program? This is very good! You are only five steps away from a healthier lifestyle.

Starting a fitness program can be one of the best choices you can make for your health. Physical activity can reduce chronic disease risk, improve balance and coordination, help with weight loss, and even improve sleep habits and boost self-esteem. There is more good news. You can start your fitness program in just five steps.

1. Assess your fitness level

You may have an idea about your health. However, assessing and recording a baseline fitness score can provide you with a benchmark against which to measure your progress. To assess your aerobic and muscle fitness, flexibility, and body composition, consider recording:

• Pulse rate before walking 1 mile (1.6 km) and pulse rate measured immediately after walking
• How long does it take to walk 1 mile, or run 1.5 miles (2.41 km)
• How many standard or modified push-ups can you do at one time
• Sitting on the ground with your legs facing forward, how far forward you can reach
• Waist circumference above your hip bone
• your body mass index

2. Develop a fitness plan

Exercising every day is easy to say. But you need to have a plan. When developing a fitness plan, keep the following in mind:

• Consider fitness goals. Is your fitness program designed to help you lose weight? Or other motivations, like preparing for a marathon? Clear goals may help you measure progress and stay motivated.

• Create a balanced exercise routine. The Department of Health and Human Services recommends that most healthy adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of moderate-intensity and vigorous-intensity activity. The guidelines recommend that you do this exercise at different times of the week. The more physical activity, the greater the health benefits.

  But even a little physical activity can help. Doing a few short periods of activity each day may provide health benefits over time.

  Do strength training exercises for all major muscle groups at least twice a week. The goal is to do only one set of each exercise, and the weight or resistance level used should be such that you feel muscle fatigue after 12 to 15 repetitions.

• Start low and progress gradually. When you first start exercising, start cautiously and progress slowly. If you are injured or ill, you should consult your doctor or sports physiotherapist to help you design a fitness program that will gradually increase your range of motion, strength, and endurance.
• Incorporate exercise into your daily life. Scheduling time to exercise can be a challenge. For convenience, schedule time to exercise just like you schedule an appointment. Plan to watch your favorite show while exercising on the treadmill, read a book while riding a stationary bike or take a walk between work breaks.
• Plan to incorporate different sports. Doing different exercises (cross-training) may prevent exercise boredom. Cross-training with low-impact forms of exercise, such as cycling or water sports, also reduces your chances of injuring or overusing a particular muscle or joint. Plan to alternate exercises that target different parts of your body, such as walking, swimming, and strength training.
• Try high-intensity interval training. In high-intensity interval training, you do short bursts of high-intensity exercise and rest during low-intensity exercise.
• Allow recovery time. Many people start exercising frantically (exercising too long or too vigorously) and give up after muscle and joint soreness or injury. Schedule time for your body to rest and recover.
• Include in a written plan. A written plan may motivate you to persevere.

3. Integrate your gear

You might start with sneakers. Be sure to choose shoes that are suitable for the sport you are doing. For example, running shoes are lighter and more supportive than cross-training shoes.

If you're planning to buy exercise equipment, choose one that's practical, comfortable, and easy to use. Before buying exercise equipment, you may want to try out certain types of equipment at a fitness center.

You might consider using a fitness app on your smart device or another activity-tracking device, such as one that tracks distance, tracks burned calories, or detects heart rate.

4. Start

Now you are ready to act. As you start your fitness program, keep these tips in mind:

• Start slowly and gradually increase the amount of exercise. Give yourself plenty of time to warm up and cool down with a walk or light stretches. Then speed up to a pace that can last 5 to 10 minutes without getting overly fatigued. Gradually increase the amount of time you exercise as your stamina builds. Exercise 30 to 60 minutes a day most days of the week.
• Some rules can be broken when necessary. You don't need to do all of your workouts at once, so you can move around in pieces during the day. Doing short but more frequent exercises is similar to the benefits of aerobic exercise. Several short workouts a day may fit your schedule better than a single 30-minute workout. A little exercise is also better than no exercise at all.
• Be creative. Maybe your exercise routine already includes a variety of activities, such as walking, cycling, or rowing. But don't stop there. You can also go for a weekend hike with the family, or do a ballroom dance in the evening. Find some activities you enjoy and add them to your fitness routine.
• Listen to your body's needs. If you feel pain, shortness of breath, dizziness, or nausea, take a break. This may mean that you are pushing yourself too hard.
• Please be flexible. If you are not feeling well, allow yourself a day or two to rest.

5. Monitor your progress

Reassess your personal health six weeks after starting the program, and then every few months. You may notice that you need to increase your workout time to continue improving. Or, you might be pleasantly surprised to find that you're exercising just enough to meet your fitness goals.

If you lose motivation, set new goals or try new activities. Exercising with friends or taking a class at the fitness center may also help.

Starting an exercise program is an important decision. But it doesn't have to be high-intensity exercise. With careful planning and at your own pace, you can develop healthy habits that last a lifetime.