Whether you are considering to start a fitness program? Good! You only need five more steps to start a healthy lifestyle.Starting a fitness program can be one of the best things you can do for your health. Physical activity can reduce the risk of chronic disease, improve balance and coordination, help you lose weight - even improve sleep quality and trust yourself. And there's good news. You can do it in just five steps.
STEP 1 - Assess Your Fitness Level
You may have an assessment of how fit you are. But by assessing and scoring your fitness level can provide a benchmark against your progress later. To assess aerobic and muscular fitness, flexibility and body composition, consider the following points:
* The speed your heart rate before and after walking for 1 mile
* How long do you need to walk 1 kilometer
* How many push-ups you can do at one time
* How far you can reach forward while seated on the floor with your legs in front of you
* Your Waist
* Masssa Index Your Body
STEP 2 - Create a Plan for Your Fitness Program
It's easy to say that you will exercise routine every day. But you'll need a plan. When you design your fitness program, please observe the following:
* Consider your fitness program goals. Did you start a fitness program to help you lose weight? Or do you have other motivations, such as preparing for the race 5 kilometers? Having clear goals can help you monitor your progress.
Most adults have to reach at least 300 minutes of moderate intensity aerobic exercise or weight of 150 minutes of aerobic activity, within a week. Adults also need strength training for two or more times a week.
* Make it a logical destination of your program. If you are just starting to exercise, start cautiously and slowly increase. If you experience an injury or certain medical conditions, contact your doctor or physical therapist to help design a fitness program that gradually akam help improve range of motion (range of motion), strength and endurance you.
* Think about how you will incorporate exercise into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule your training like any other appointment. Plan to watch your favorite show while walking briskly on a treadmill, or read while riding a stationary bike.
* Plan to incorporate different activities in your program. Different activities (such as cross-training) can keep you from the boredom of exercise. Cross-training also reduces your chances of injury or overuse of a particular muscle or joint. Plan alternative activities that train different parts of your body, such as walking, swimming and weight training.
* Allow time for recovery. Many people start training with a very excited, so then they are practicing too long or too heavy, and finally gave up when the muscles and joints become sore or injured. Give the time in between practice sessions for your body to rest and recuperate.
* Write down on paper. A written plan may encourage you to stay on the right track of your fitness program.
STEP 3 - Prepare Your Equipment
You'll probably start with athletic shoes. Be sure to choose shoes that are appropriate for the activities you will do.
If you plan to invest in exercise equipment, choose something that is practical, fun and easy to use. You may want to try several types of equipment in the gym first before investing in your own exercise device. To save, consider buying used equipment. Or you can show your creativity. For example create your own training load by filling out your old socks with beans or pennies, or by filling a half gallon of water with water or sand.
STEP 4 - Preparation and Starting the Exercise
Now you're ready for action. When you start a fitness program, consider the following tips:
* Start slowly and increase gradually. Give yourself plenty of time for you to warm up and cool down with a leisurely walk or gentle stretching. Then increase the speed until you can continue to do so for 5 to 10 minutes is not up too tired. Along with increasing your stamina, gradually increase the duration of time you exercise. Do your workouts to 30 to 60 minutes in most of the day of the week.
* Stop if you must. You do not have to do all your exercise at one time. Shorter sessions but more often have aerobic benefits, too. Fifteen minutes of exercise 2 times a day that can be incorporated into your training schedule will be better.
* Be creative. Maybe your workout routine includes various activities, such as walking, cycling or rowing. But do not stop situ.Anda can do hiking on weekends with the family and so on.
* Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, get some rest. You may be practicing too hard.
* Be flexible. If you do not feel well, allow one or two days off.
STEP 5 - Monitor your progress
Perform re-assessment of your fitness six weeks after you start your program and then assess back every 3 to 6 months. You may realize that you need to increase the amount of time you exercise in order to continuously improve your training results. Or you may be surprised to find that you're exercising just the right amount to meet your fitness program goals.
If you lose motivation, set new goals or try a new activity. Exercising with friends or attend classes at the gym can help, too.
Starting a fitness program is an important decision. With good planning and hard work from yourself, you can build a healthy lifestyle for the rest of your life.
