Your health matters and starting a fitness program may just be the best choice you ever made health-wise. Physical activities help to reduce the risk of chronic disease, give you a steady balance and coordination, help you lose weight, give you sound sleep, and increase your overall self-esteem. This is a win for you. The journey to achieve this is relatively easy, just follow these few steps.
KNOW YOUR FITNESS LEVEL
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You may have some ideas of your fitness level based on the level of your strength, balance, and endurance, but still, you need to assess and record your fitness level so you can use it as your baseline to mark your fitness progress as you begin. You may need to record some of your aerodynamic movements, muscular fitness (strength), flexibility( twisting and turning), and body composition.
Record your pulse rate right after working a mile.
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Record the time it takes you to work a mile or 2.
You should also know how many push-ups you can do at a go.
How far can you stretch forward while standing in a position?
Measure your waist circle.
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Measure your body weight and mass.
CREATE YOUR FITNESS PROGRAM
With just words of mouth, it is easy to say you will work out every day and not lift a finger, you need a plan and work on it. It’s very important to follow through thoroughly with your plans.
What are your fitness goals?. What are your reasons for the fitness program, do you want to shed some weight or you are preparing for a marathon. You must identify your goals and stay focused on them.
Balance out your routine. Do at least 190 minutes of balance control activity or 75 minutes of endurance activities a week, you can also combine both and see what works for you. It is better to spread out the exercise during a week. For better assistance in health benefits, weight loss, or even weight maintenance at least 300 minutes a week is advised.
No amount of exercise is a waste including the very little time you spent. You can be active for just a short period a day and still benefit a lot health-wise.
Do some strength and endurance training exercises for most parts of your body like twice weekly. You can then do a single set of exercises using a weight and resistance level, repeat this 12 to 15 times.
If you’re just beginning to exercise, start slowly and gradually work your way up to some more difficult tasks, the goal is consistency and not speed, so start cautiously and progress slowly. And If you have a medical condition such as disease or sickness even injury, then consult your doctor or a professional exercise therapist for help designing a fitness routine that is best for your condition and won’t do any damage to aggregate or worsen your case, please put that in mind .then you can gradually improve on your range of motion, strength stability, and endurance.
Create some activities in your daily routine. Creating time for this routine can be challenging. To make it easier and more realistic, Create a scheduled time to exercise as if you have an appointment. You can spice it up and make it interesting and lively like watching your favorite show while walking on the treadmill, reading a book on the stationary bike, can even take a break just to go jogging at work.
Add various activities as Different activities make it less boring as you can get bored easily when repeating the same routine for weeks or months. Various activities like Cross-training like biking or water exercise, this has some benefits like it reduces your chance of injuring or just the overuse of one muscle point in the body. Create a fitness program that alternates between different body parts. Try jogging, swimming, and some strength training activities.
Also, you can Try some high-interval intensity training. In those intervals, you can perform some short bursts of high-intensity activities with some little rest in between or you can separate them by low-intensity activities.
Rest in between activities. Many people often push themselves to the limits too soon and then give up after working out too long or too intensely to the point their muscles and joints become sore or injured. Get some rest and recover between exercises.
GET YOUR FITNESS EQUIPMENT
You should start with your basic needs like a pair of trainers .pick your shoes based on your training areas.
It is advisable to get equipment that suits your personal needs, easy to use and is very practical. Try out some of this equipments in a gym first before purchasing them personally.
Fitness apps and electronic devices can be very useful. You can download fitness apps on your mobile device that will plan your fitness routine for your convenience and also electronic device that helps track the distance to have run or check your weight and calories.
BEGIN YOUR TRAINING
Get ready for some actions and keep the following in mind.
Take it slow and build it up gradually. Take some break at intervals and give yourself the time to cool off, don’t overdo it. Then increase the intensity at your own pace for five to 10 minutes without getting too exhausted. As you build your endurance and stamina you can gradually increase the amount of time you spend exercising.
You can increase your working out time to work to 30 to 60 minutes daily.
You can break your fitness schedule if you have to so you don’t have to do all your exercise at one time, as this may affect the level of your productivity for that day. You don’t want to get too tired. Sometimes shorter is better. Sometimes, exercising in short time limits may fit perfectly into your schedule for the day rather than a lengthy time frame of two to three hours a day.
Be creative. Spice up your fitness exercises and make it more fun for yourself, if your routine includes various activities like rowing, bicycling jogging. But it should not stop there. Take a weekend break with your friends or family to go hiking or evening ballroom dancing.
Pay close attention to your body. If you feel pain or dizziness or inability to breathe properly, take a break. The reasoning is that you may just be pushing yourself too hard or have some medical reactions to the new change in your body system.
Take it easy on yourself, If you’re not feeling well, give yourself some time or take a break away from exercise a little.
RECORD YOUR PROGRESS.
Do some fitness assessment after 6 weeks you start your program. Do them again after a few months. This helps you to know how far and how well you are doing so far. You may even notice you need some more time and then increase the amount of time you exercise Or you may be perfectly fine with just how you are If you feel you have met or surpassed your expectations.
If you lose motivation or find out your interest is no longer as strong as it use to then try setting new goals or try some new activities. Try taking some class at the gym or do some exercise with friends.
Taking some exercise training is an important decision. It can be something tiring if you let it, but by careful planning and going gentle on yourself you can build a healthy lifestyle. It may take time buh trust me you will get there.
