Starting a physical training program is one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve balance and coordination, help you lose weight, and even improve sleep habits and self-esteem. And there is more good news. You can start a training program in just five steps.
Assess your fitness level
You probably have an idea of how fit you are. However, assessing and recording baseline fitness scores can provide you with benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
- Pulse before and immediately after walking 1 mile (1.6 kilometers)
- How long does it take to walk 1 mile or run 1.5 miles (2.41 kilometers)
- How many standard or modified push-ups can you do at one time?
- The distance you can reach forward while sitting on the ground with your legs in front of you
- The circumference of the waist, just above the hip bones
- your body mass index
Design your training program
It’s easy to say you’ll exercise every day. However, you will need a plan. When designing your fitness conditioning program, keep the following points in mind: Consider your fitness goals. Are you starting a fitness conditioning program to help you lose weight? Or do you have another motivation, like preparing for a marathon? Having clear goals can help you measure your progress and keep you motivated.
Create a balanced routine. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. The guidelines suggest spreading this exercise out over the course of a week. To get the most out of your health and help you lose or maintain weight, at least 300 minutes a week is recommended.
However, even small amounts of physical activity help.
Being active for short periods throughout the day can have added health benefits. Do muscle-strengthening exercises for all major muscle groups at least twice a week. Try to do a single set of each exercise, with a weight or resistance level high enough to tire your muscles after 12 to 15 repetitions. Start slow and go slowly. If you’re just starting epl중계, exercise cautiously and proceed slowly. If you have an injury or illness, consult your doctor or an exercise therapist to help you design a fitness conditioning program that progressively improves your range of motion, strength, and endurance.
Incorporate physical activity into your daily routine. Finding time to exercise can be a challenge. To make it easy, schedule the time as you would any other commitment. Plan to watch your favorite show while you walk on the treadmill, read while riding a stationary bike, or take a break to go for a walk at work.
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