How to get started in fitness.
As a personal trainer, people often think they need to get in shape before they can schedule a session with me. But the best time to get a trainer is when you are first starting out! A trainer can help you with form! But you can always start on your own! You belong in fitness. Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there’s more good news. It’s super easy to get started in fitness!
Step One –
Assess you fitness level! You want to make sure you know your limits and don’t over exert yourself.
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile. Your resting Heart Rate, your waist circumference, can you reach your toes? How many pushups can you do? Getting in touch with where your body is now is a great starting point.
Step Two –
Create a training plan. Now don’t try to do everything starting tomorrow, but maybe add in things slowly. Having a plan can help with accountability but also motivate you. How do you write a plan? Well first: Consider your fitness goals. Do you currently have a goal? Are you starting a fitness program to help lose weight? Is there a bikini you want to feel more confident in? Or do you have another motivation, such as preparing for a 5 k? Having clear goals can help you gauge your progress and stay motivated. It also lets you see an end point. I have a huge belief in setting smart goals
When you are creating your fitness plan, be flexible and Create a balanced routine. They say for maximum benefits you should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. It’s great to exercise 3 hours one day, but its more beneficial to exercise 15 minutes everyday, rather than 3 hours one day. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit. Also add strength training exercises for all major muscle groups at least two times a week. Strength training helps you grow muscle which overall helps with your health. Strength training doesn have to be intense. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Remember its better to a little bit at first and then add rather than 2 perfect days and then 5 days of nothing. It doesn’t have to be all or nothing. You can start by adding little bits at a time. Start low and progress slowly. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance. But try walking 5 minutes a day and then adding a yoga class and then adding some strength and then maybe trying a jog, your plan can be a gradual build up of activity and progress with how your feeling.
The easiest way to get active is to schedule it in with other things you already do, Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work. Maybe meet your friends for a Zumba class. or try a yoga a nd brewery event.
Always remember to mix it up. You wont know what you like until you actually try it. Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Try hard things, even if you couldn’t do them before or they seem scary. even a 7 minuet HIIT class can provide real benefit. And you never know until you try. Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
Also give your self grace and plan time to rest. Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
Get set up. Have a designated workout spot in your house, make it accessible and inviting Maybe get cute workout clothes together and set them out the night before. If you dont have a yoga mat you can use a towl or a blanket or even a pillow. You can use wine bottles or cans of food as weights. Or use buying some equipment as motivation to use them.
Just go for it! Now you’re ready for action. As you begin your fitness program, keep these tips in mind:Start slowly and build up gradually. A little is always better than none. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week. Break things up if you have to. You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all. You can pause the workout video you are watching and take more breaks. Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine. Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Be flexible. If you’re not feeling good, give yourself permission to take a day or two off. Always give yourself grace! You are doing a great job!
Monitor your progress and give yourself pep talks
Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals. If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
IF you want help starting out, Check out my 21 Day Jumpstart!
It’s everything I give to new clients as a personal trainer. It’s like having a mini personal trainer in your pocket for 3 weeks. Every Fitness question you have ever had answered!
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