Embarking on a fitness program may be just about the best thing that you are able to do for your health. Providing that your doctor has given the green light to exercise, stepping up your physical activity can improve your coordination and balance, reduce your risk of developing a chronic disease, help you lose weight, improve your self esteem and even your sleep. Do you want some more good news? This can be accomplished in just four steps.
Assess your fitness level: You probably have a hunch at how fit you are. If you assess and record baseline fitness scores, this can give you a guideline against which you may measure your progress. You should consider recording the following:
1. Your pulse rate before and after you walk a mile.
2. The time it takes to walk a mile.
3. The number of push ups you can do at one time.
4. How far can you grab your ankles when you are sitting on the floor with your legs straight in front of you.
5. The circumference of your waist at your navel.
6. Body mass index.
Design your fitness program: It s easy for you to say that you will definitely exercise every day but without a plan you re likely to go nowhere. Keep these points in mind when developing a fitness program:
Keep in mind your fitness goals: Do you want to lose weight or are you preparing to run a race? Have clear goals in mind so that they can help you gauge the progress you are making.
Likes and dislikes: Choose things you enjoy. Chances are you will stick to them.
Logical progression of activity: If you are new to the exercise scene, proceed with caution and progress slowly. If you have a certain medical condition or injury, always consult your doctor before beginning a fitness program.
Let your fitness program become part of your daily routine: It can be challenging to find time to exercise. You can always watch a favorite TV show while walking on your treadmill or read a good book or magazine while riding your stationary bike.
Variety: Just so you will not be bored, try to vary your activity. Try to alternate your fitness activities that emphasize different body parts such as swimming, walking or strength training.
Pace yourself: Do not become over zealous with your fitness program. If your muscles and joints become achy and sore, you may be tempted to give up.
Write it down: Putting your fitness program on paper may help you stick to it.
Assemble your equipment: The basic thing to start with is a good pair of athletic shoes. Before investing in any other equipment, you may want to try out the apparatus at a fitness center. You can also get creative and make your own simple things such as weights.
Get started: Now you are ready to take the bull by the horns and get started. You want to make sure that you begin your fitness program slowly and gradually build up. If you have to break your session up, then, by all means, do it. You may be able to do ten minutes of exercise three times daily rather than one thirty minute session. Be sure to listen to your body. If you are dizzy, short of breath, feel pain or get nauseated, then you may be pushing too hard. Lastly, be flexible. If you happen not to feel well one day, you can take a day off.
A good fitness program is well worth the time and effort you invest in it. It can help keep you healthy, active and young. Why don t you start your own routine today?
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