Fitness program: 5 steps to get started
 |
| how to get fit at home |
Are you thinking about starting a fitness
program?Good for you! You're only five steps away from a healthier lifestyle.
Starting a fitness program may be one of the best things you can
do for your health.
Physical activity can reduce your risk of chronic disease, improve your balance
and coordination, help you lose weight — and even improve your sleep habits and
self-esteem. And there's more good news. You can start a fitness program in
only five steps.
1. Assess your fitness level
 |
| how to get fit at home |
You probably have
some idea of how fit you are. But assessing and recording baseline fitness
scores can give you benchmarks against which to measure your progress. To
assess your aerobic and muscular fitness, flexibility, and body composition,
consider recording:
·
Your
pulse rate before and immediately after walking 1 mile (1.6 kilometers)
·
How
long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5
miles (2.41 kilometers)
·
How
many half situps, standard pushups or modified pushups you can do at a time
·
How
far you can reach forward while seated on the floor with your legs in front of
you
·
Your
waist circumference, just above your hipbones
·
Your
body mass index
2. Design your fitness program
 |
| how to get fit at home |
It's easy to say that
you'll exercise every day. But you'll need a plan. As you design your fitness
program, keep these points in mind:
·
Consider 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 and stay motivated.
·
Create a balanced routine.
The Department of Health and Human Services recommends getting
at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic
activity a week, or a combination of moderate and vigorous activity.
For example, try to get about 30 minutes of aerobic exercise on
most days of the week. Also aim to incorporate strength training of all the
major muscle groups into a fitness routine at least two days a week.
·
Start low and progress slowly. If you're just beginning to
exercise, start cautiously and progress slowly. If you have an injury or a
medical condition, consult your doctor or an exercise therapist for help
designing a fitness program that gradually improves your range of motion,
strength and endurance.
·
Build activity into your daily routine. Finding time to
exercise can be a challenge. To make it easier, schedule time to exercise as
you would any other appointment. Plan to watch your favorite show while walking
on the treadmill, read while riding a stationary bike, or take a break to go on
a walk at work.
·
Plan to include different activities. Different
activities (cross-training) can keep exercise boredom at bay. Cross-training
using low-impact forms of activity, such as biking or water exercise, also
reduces your chances of injuring or overusing one specific muscle or joint.
Plan to alternate among activities that emphasize different parts of your body,
such as walking, swimming and strength training.
·
Allow time for recovery. Many people start exercising with frenzied zeal — working
out 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.
·
Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
 |
| how to get fit at home |
You'll probably start
with athletic shoes. Be sure to pick shoes designed for the activity you have
in mind. For example, running shoes are lighter in weight than cross-training
shoes, which are more supportive.
If you're planning to
invest in exercise equipment, choose something that's practical, enjoyable and
easy to use. You may want to try out certain types of equipment at a fitness
center before investing in your own equipment.
You might consider
using fitness apps for smart devices or other activity tracking devices, such
as ones that can track your distance, track calories burned or monitor your
heart rate.
4. Get started
 |
| how to get fit at home |
Now you're ready for action.
As you begin your fitness program, keep these tips in mind:
·
Start slowly and build up gradually. Give yourself
plenty of time to warm up and cool down with easy walking or gentle stretching.
Then speed up to a pace you can continue for five to 10 minutes without getting
overly tired. As your stamina improves, gradually increase the amount of time
you
·
exercise.
Work your way up to 30 to 60 minutes of exercise most days of the week.
·
Break things up if you have to. You don't have
to do all your exercise at one time, so you can weave in activity throughout
your day. Shorter but more-frequent sessions have aerobic benefits, too.
Exercising in short sessions a few times a day may fit into your schedule
better than a single 30-minute session. Any amount of activity is better than
none at all.
·
Be creative. Maybe your workout routine includes various activities,
such as walking, bicycling or rowing. But don't stop there. Take a weekend hike
with your family or spend an evening ballroom dancing. Find activities you
enjoy to add to your fitness routine.
·
Listen to your body. If you feel pain, shortness of breath, dizziness or
nausea, take a break. You may be pushing yourself too hard.
·
Be flexible. If you're not feeling good, give yourself permission to
take a day or two off.
5. Monitor your progress
 |
| how to get fit at home |
Retake your personal fitness assessment six weeks after you start your program and then again every
few months. You may notice that you need to increase the amount of time you
exercise in order to continue improving. Or you may be pleasantly surprised to
find that you're exercising just the right amount to meet your fitness goals.
If you lose
motivation, set new goals or try a new activity. Exercising with a friend or
taking a class at a fitness center may help, too.
Starting an exercise
program is an important decision. But it doesn't have to be an overwhelming
one. By planning carefully and pacing yourself, you can establish a healthy
habit that lasts a lifetime.
Have a great day!
Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.
0 comments:
Post a Comment