Are you thinking about starting a fitness program? That's great! You're just five steps away from a healthier lifestyle.
Starting a fitness program can be one of the best things you can do for your health. Physical exercise can reduce the risk of chronic diseases, improve balance and coordination. It helps with weight loss, improves sleep, and boosts self-esteem. And along the way, you'll continuously discover and explore a different you, just like faxaze. You can start your fitness program in just five steps.
1. Measure your fitness level
You may have an idea about your health condition. But make sure to figure it out precisely. Before starting the program, understand your fitness level and record your scores. Use the scores as a benchmark to measure your progress.
To measure your aerobic and muscular fitness, flexibility, and body composition, write down:
- Your pulse rate before and after walking 1 mile (1.6 kilometers).
- How long it takes you to walk 1 mile or run 1.5 miles (2.41 kilometers).
- How many standard or modified push-ups you can do at one time.
- The range of motion of your hips, knees, ankles, shoulders, and elbows in various movements.
- Your waist circumference, located above the hip bones, approximately at the level of the navel.
- Your body mass index (BMI).
2. Design your fitness program
It's easy to say you'll exercise every day, but you need a plan. When designing your fitness program, keep the following in mind:
- Think about your fitness goals. Are you starting a fitness program to lose weight? Or is there another reason, like training for a marathon? Having clear goals can help you measure progress and stay motivated.
- Develop a balanced daily routine. Do at least 150 minutes of moderate-intensity aerobic exercise per week. Or at least 75 minutes of high-intensity aerobic exercise per week. You can also combine moderate-intensity and high-intensity exercises in equal amounts. Try to exercise most days of the week.
- For more health benefits, do 300 minutes or more of moderate-intensity aerobic exercise per week. Such a large amount of exercise may help with weight loss or maintaining weight loss.
- Do strength training for all major muscle groups at least twice a week. One set of each exercise is enough to bring health and fitness benefits. Use a weight or resistance level heavy enough to make the muscles feel tired after 12 to 15 repetitions.
- Start slow and progress gradually. If you're new to exercise, start cautiously. Slowly increase to moderate or high intensity. Increase the amount of activity by no more than 10% per week. If you have an injury or a health problem, consult your healthcare professional or fitness expert. You can design a fitness program together to slowly and steadily improve your range of motion, strength, and endurance.
- Incorporate activities into your daily life. Finding time to exercise can be a challenge. To make it easier, schedule exercise time like you would other appointments. Plan to watch your favorite show while walking on the treadmill. Read while riding a stationary bike. Or take a break at work to go for a walk.
- Plan to include different activities. Doing different activities (called cross-training) can prevent you from getting bored with your exercise routine. Using low-impact forms of activities for cross-training can also reduce the chance of injury or overuse of a particular muscle or joint. Low-impact activities can include cycling or water sports. Each time you exercise, choose activities that focus on different parts of the body. You might walk or swim one day and do strength training the next.
- Try high-intensity interval training. In high-intensity interval training, combine short periods (10 to 30 seconds) of high-intensity activity with recovery periods of low-intensity activity.
- Set aside time for recovery. Many people put a lot of effort into their fitness programs when they start. But they exercise for too long or at too high an intensity. When their muscles and joints are sore or injured, they give up. Schedule time between workouts for your body to rest and recover.
- Write it down. A written plan can help you stay on track.
3. Gather your equipment
You might first choose athletic shoes and sportswear. Make sure to select shoes and clothes suitable for the activities you plan to do. For example, running shoes are lighter than cross-training shoes, which provide more support. For women, you can choose a suitable sports bra, which helps with breathability, comfort, and reduces restraint.
- If you plan to buy fitness equipment, choose something practical, fun, and easy to use. Before buying your own equipment, you may want to try out some types of equipment at a gym or fitness center.
- Try fitness apps on smart devices or other activity tracking devices. You can use them to track walking distance, track calories burned, or check your heart rate.
4. Get started
Now you're ready to take action. When starting your fitness program, keep the following tips in mind
- Start slow and gradually increase the pace. Give yourself plenty of time to warm up and cool down, like with an easy walk or gentle stretching. Then pick up the pace until you can maintain it for 5 to 10 minutes without excessive fatigue.As your energy increases, gradually increase the exercise time. Exercise 30 to 60 minutes most days of the week.
- Break it up. You don't have to complete all your exercises at once. Incorporate activities into your daily life. Doing several shorter workouts throughout the day can still provide the benefits of aerobic exercise. Also, shorter workouts may fit your schedule better than one 30-minute workout. Any activity is better than no activity
- Be creative. Maybe you can walk, cycle, or row. But don't stop there. Go hiking with your family on weekends or dance in a ballroom at night. Find activities you enjoy and add them to your fitness program.
- Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be overexerting yourself.
- Be flexible. If you don't feel well, it's okay to take a day or two off.
5. Check your progress
- Evaluate your health status six weeks after starting the program. Then do it again every few months. Believe that each time you do it, you'll discover a new you. How are you doing? You may need to increase your exercise time. Or you may find that your current exercise amount is enough to achieve your fitness goals.
- If you lose motivation, set new goals or try new activities. Exercise with a friend or take a class at a fitness center.Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. With careful planning and pacing yourself, you can develop a lifetime of healthy habits.