Trying to figure out how the best set up your exercising regimen?
1. Measure your fitness level: Before starting your fitness program, it's a good idea to measure your current fitness level. This can help you track your progress over time. You can measure your aerobic and muscular fitness, flexibility, and body composition by noting your pulse rate, walking or running time, pushup capacity, range of motion, waist circumference, and body mass index (BMI).
2. Design your fitness program: When designing your fitness program, consider your fitness goals and make a balanced routine. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Include strength training exercises for all major muscle groups at least two times a week. Start slowly and gradually increase the intensity of your workouts. Incorporate different activities to keep your routine interesting and prevent boredom.
3. Gather your equipment: Make sure you have the necessary equipment for your fitness routine. This may include athletic shoes suitable for your chosen activities and any other equipment you may need, such as weights or resistance bands. Consider using fitness apps or activity tracking devices to monitor your progress.
4. Get started: Start your fitness program by gradually increasing your activity level. Begin with a warm-up and then engage in activities that align with your fitness goals. Start slowly and gradually increase the duration and intensity of your workouts. Break up your exercise sessions if needed and be creative in finding activities you enjoy. Listen to your body and take rest days when necessary.
5. Check your progress: Assess your fitness level and progress after about six weeks of starting your program. Regularly evaluate your goals and make adjustments as needed. If you lose motivation, set new goals or try new activities. Consider exercising with a friend or joining a fitness class to stay motivated.
In addition to these tips, here are some additional suggestions for starting and sticking to an exercise routine:
- Start with activities you enjoy: Find activities that you find enjoyable and that align with your interests. This will make it easier to stick to your routine and make exercise more enjoyable. Healthline
- Set realistic goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts. This will help you build confidence and stay motivated. Healthline
- Make exercise a habit: Consistency is key when it comes to exercise. Make it a habit by scheduling regular workout times and sticking to them. Find ways to incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break. Healthline
- Overcome obstacles: Identify and address any obstacles that may prevent you from exercising regularly. This could include lack of time, lack of motivation, or physical limitations. Find solutions to these obstacles, such as finding shorter workout routines or seeking support from a workout buddy or fitness professional.
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Sources: Mayo Clinic, Healthline, HelpGuide.org
