Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce the risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps fitness program.
Step 1: Assess your fitness program level
You probably have a good idea of what you are. However, the evaluation and registration of basic fitness scores can give benchmarks to measure progress. To assess your aerobic and muscular flexibility and body composition,fitness program consider recording:
Your pulse rate before and after walking one mile (1.6 km)
How long does it take to walk 1 mile (1.6 km)
How many push-ups you can do at a time
fitness program
How far you can reach forward while seated on the floor with your legs in front of you
Waist circumference measured around your bare abdomen just above the hip
Your body mass index
-->Step 1: Assess your fitness program level
You probably have a good idea of what you are. However, the evaluation and registration of basic fitness scores can give benchmarks to measure progress. To assess your aerobic and muscular flexibility and body composition,fitness program consider recording:
Your pulse rate before and after walking one mile (1.6 km)
How long does it take to walk 1 mile (1.6 km)
How many push-ups you can do at a time
fitness program
How far you can reach forward while seated on the floor with your legs in front of you
Waist circumference measured around your bare abdomen just above the hip
Your body mass index
Step 2: Develop a fitness program
It's easy to say that you are exercising every day. But you need a plan. When you design your fitness program, keep these points in mind:
Think about your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
Creating a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity - fitness program or 75 minutes of vigorous aerobic activity - one week. Adults also need two or more days of strength training a week.
Go at your own pace.
If you are at the beginning of exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or physical therapist to help design a training program that gradually improves your range of motion,fitness program strength and endurance.
Incorporate activity into your daily routine. Finding time to exercise can be a challenge. To make things easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill,fitness program or read while riding a stationary bike program.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces the chances of damaging or abusing a specific muscle or joint. Plan to alternate among activities that focus on different body parts, such as walking, swimming and strength training fitness program.
Allow time for recovery. Many people start exercising with frenzied zeal - working too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
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