How to safely start a new workout program

How to Safely Start a New Workout Program:

Physical activity is vital to your health and well-being. Being active can help to protect you from a wide-variety of health conditions including heart disease, high blood pressure and osteoporosis. Physical activity can help improve your sleeping habits and even help you to live a longer life. It is important to remember that it is never too late to begin an exercise program. However, there are some things to remember before you get started. Follow this list to ensure you are on the right path to beginning an exercise program.

Assess Your Current Fitness Level-

Before starting your workout program, it is very important that you assess your current health and fitness level. While you probably have some idea of how fit you are, recording baseline fitness scores can help you to assess your current fitness level as well as measure your progress as you continue with your exercise program. To assess your health and fitness level you should:
● Consult your physician. Never begin a new exercise program without speaking with your physician first. Your doctor can help to determine if you are healthy enough for physical activity and can provide you insight on how to safely begin an exercise program.
● Assess your current fitness level. These are things you can do yourself or you can seek the help of a personal trainer if need be.
○ How long does it take you to walk 1 mile?
○ What’s your pulse rate before and after you complete a 1 mile walk?
○ How many push-ups can you do at once?
○ What’s your waist circumference?
○ What’s your body mass index?
○ How far are you able to reach forward while seated on the ground with your legs extended out in front of you?

Design Your Fitness Program-

Creating an exercise plan can help you to achieve your goals and provide you with the motivation to workout on a regular basis. Here are some things you should consider while designing a workout plan:
● Your fitness goals. Do you want to lose weight? Become Stronger? Run your first 5k? Having clear goals can help you to gauge your progress as you continue to workout.
● Create a fitness routine that is well-balanced. A vast majority of adults should engage in 150 minutes of moderate exercise per week of 75 minutes of vigorous activity each week. Adults should engage in at least two days of strength training per week.
● Exercise at your own pace. When beginning a new exercise program, you should start out slow. This can help to reduce your risk of injury. If you suffer from a medical condition, always talk to your doctor prior to beginning.
● Schedule your workouts into your daily routine. Always find time to workout. Schedule an exercise time much like you would a meeting or doctor’s appointment. Plan to read your favorite book (or listen to an audiobook) while riding a stationary bike or walk on the treadmill while watching your favorite TV show.
● Beat exercise boredom. To help keep your workouts fresh, include a wide-variety of activities in your workout. The can also help to ensure that you are exercising all the muscles of your body.
● Don’t forget about recovery time. Allow yourself a couple of rest days to avoid over-doing it or developing an injury.
● Get yourself some hand weights to build muscle, which burns fat faster!
● Write your plan down. A written plan may help you to better stay on track.

If you have not Exercise in a while or it your first time it should be a slow and gradual process. By taking things slow, you can work to achieve your goals in a healthy manner.
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