Tips For Beginning Your Fitness Program
So you've decided to make a change in your lifestyle and make fitness a priority but you're not sure how to go about getting started. Well read on.
Proper preparation for a fitness program is essential in order to achieve the best results. The following tips will not only help you when starting a new fitness program, but help you to stay consistent with it over the long term. Following is a list of general principles:
1. Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high/low blood pressure, are overweight, sedentary, over 35 years old, have any heart problems or have a history of heart problems in your family.
2. Set achievable, measurable, attainable, realistic goals. Write them down and keep them some place visible.
3. Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of support and cushioning. Dress for the climate.
4. Choose and schedule times to work out that fit your daily routine. There really isn’t a time of day that is any better than another, but it helps to pick a time when you usually feel energetic and your schedule allows for consistency. If you have a busy lifestyle, put your workouts into your schedule just like any other appointments or responsibilities that you have.
5. Track your workouts in a log or notebook. This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.
6. Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program.
7. After your workout, finish with a cool down phase of 5-10 minutes. This is also a good time to incorporate any stretching into your fitness program.
8. Consistency is the key with any fitness program designed to achieve lasting, long term results. Start with small steps, but keep moving forward with your program consistently.
9. Do not go overboard with your fitness program. Exercise is like anything else, and too much of a good thing can be detrimental. Give your body adequate rest, not only by getting a good night's sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.
Becoming fit does not require hi-intensity physical activity, monotonous workouts or even health club/gym memberships. To become physically fit, you simply need a regular exercise regime and healthy nutritional eating habits.
You also need to know that physical fitness is a LIFETIME pursuit. A program that lasts only 10-12 weeks will not bring about a lifetime of fitness benefits. If you stop exercising, your fitness will be lost over a short period. Keep in mind that there are 4 components to physical fitness.
- Aerobic fitness: the body’s ability to take in and use oxygen to produce energy.
Muscular fitness: the strength and endurance of your muscles.
Flexibility: the ability to bend joints and stretch muscles through a full range of movement.
Body Composition: the amount of fat tissue relative to other tissue in your body.
One more thing to keep in mind, your new fitness program shouldn't become a chore. If it does then you are probably trying to chew off too much too soon, and your body will quickly tell you this. So start small and gradually build as you start your new fitness program to Change-Challenge-Achieve. Happy training.