Assessing Your Fitness Level
You most likely have a rough idea of how fit you are. When you assess and record baseline fitness scores, you get a benchmark against which you are going to measure progress. To assess your muscular and aerobic fitness, body composition, and flexibility, consider recording;
- How long you take to walk one mile, or how long it is going to take 1.5 miles (2.4 km)
- Your pulse rate before and after you walk a mile
- How far forward you can reach as you seat on the floor and legs in front
- How many modified or standard pushes can you do at a time
- Your body mass index
- Waist circumference, just above the hipbones
Designing the Fitness Program
Saying that you are going to exercise every day is easy. But you need to have a plan. When designing your fitness program, you need to have the following in mind:
Factor in Your Fitness Goals
Are you interested in a fitness program that will help you lose weight? Or are you looking for one to help you prepare for a marathon? It is important to have clear goals because they help in gauging your progress and remaining motivated. A highly skilled private personal trainer can help you reach your fitness goals and enhance your fitness.
Creating a Balanced Routine
You should aim to get about 75 minutes of vigorous exercise or 150 minutes of moderate aerobic activity a week. You can also combine vigorous activity and moderate exercise. To get even more health benefits and weight loss, you should aim for at least 300 minutes.
Small amounts of physical activity are going to help, having short periods of time where you engage in physical activities throughout the day adds up and gives you many health benefits.
Try doing strength exercises for all the major muscle groups at least twice a week. You should aim to do a set of each exercise, using weights or resistance levels that are heavy enough to tire you out after 12-15 reps.
Starting Low and Progressing Slowly
If you are just starting out with exercising, you need to be cautious and progress slowly. If you have a medical condition or an injury, make sure you talk to your doctor so they can help you come up with a fitness program that improves your strength, range of motion, and endurance.
Building activity into your daily routine. It can be a challenge to find time to exercise. If you want to make things easier, you should consider scheduling time for exercise like any other appointment. You can decide to watch a TV show as you walk on the treadmill, read while riding a stationary bike, or even take a break from work and take a walk.
Planning to Include Different Activities
You can keep exercise boredom away by choosing different activities (cross-training). Cross-training using low-impact exercises such as water exercise or biking reduces the chances of injury or overusing a joint muscle. It would be best if you were alternating between activities that emphasize a different part of the body, such as swimming, walking, and strength training.
Consider high-interval intensity training. This is where you perform short bursts of high-intensity followed by recovery periods of low-intensity activity.
Allowing Yourself Time for Recovery
When people start to exercise, they do it with a frenzied zeal – working out too intensely or too long – and they end up giving up because their muscles and joints become injured or sore. You should have periods of rest so the body can rest and recover.
Putting it on paper. You will find it easier to stay on track when you write down the plan.
Assembling Your Equipment
The first thing you will probably need is athletic shoes. You should choose shoes that have been designed for the activity you are considering. Running shoes are usually lighter compared to cross-training shoes, which provide more support.