Starting a Fitness Program
Starting a fitness program is an important first step for successful weight loss. If the last time you had a regular fitness program was in high school, don’t stress! While intimidating, starting a fitness program can be simple if you follow a few basic tips. Here are five steps to help kick-start your fitness program, and make sure your workouts are injury-free!
Step #1: Assess your fitness level.
Even if it’s been years since you last saw the inside of a gym, assessing and recording your basic fitness level provides an important benchmark for measuring your progress. Keep track of the following information in a work-out log, and feel good about yourself as you make small achievements and move towards a healthier lifestyle.
- How long it takes for you to walk one mile
- Your pulse rate before and after the mile
- How many push-ups you can do at a time
- How far you can stretch forward when seated on the ground (aim for your toes)
- The circumference of your waist
- Your body mass index.
Step #2: Design a balanced program.
If your long-term goal is to lose weight, design a fitness program that combines cardio activity with resistance training and core workouts. If you join a gym, take advantage of a complimentary personal training session and have a trainer show you how to correctly perform exercise and put together a basic plan. Ensure that your program fits your lifestyle. For example, if you typically stay at the office late, plan on getting up earlier in the morning so you can hit up the gym before work.
Step #3: Invest in the right equipment.
The most important exercise investment you make will be your athletic shoes. Be sure they offer plenty of support, and chose shoes specifically designed for the activities you’ll be doing. When working out, you’ll also want to wear loose, comfortable-fitting clothes that wick away sweat and moisture. Women should invest in a good, supportive sports bra. Remember, too-tight clothing restricts your movements, and on days when you don’t feel like working out, uncomfortable work-out clothes are an all too easy excuse for avoiding the gym.
Step #4: Get started and stay committed.
If you have a sedentary lifestyle, the first few times that you work out it is going to hurt a little bit. Even a slow-paced walk or light lifting may cause your body to ache if you aren’t used to any physical activity. This is perfectly normal. As you continue to work out at a slow, steady pace, your strength and stamina will gradually improve. Remember to keep your routine varied and interesting. You don’t have to always be in the gym to be working out. Take advantage of Minnesota’s beautiful summer weather and go for a long walk or hike outside. Sign up for a dance lesson with friends, or try a relaxing yoga class.
Step #5: Chart your progress.
Remember those baseline stats you wrote down? Every few weeks, take the same tests and measurements again, and record your progress. Small changes may not seem like much, but over time you’ll notice that they can add up to greater strength, stamina and flexibility – not to mention some serious weight loss!