Photo used for illustrative purposes.
One of the best things you can do for yourself is start a fitness program. As you transition from canapes to crunches, you feel revitalized and uplifted.
Physical activity improves brain health and reduces the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks.
Going straight to the bench press on day one will defeat your expectation of instant abs and can lead to injury. If you’re considering starting to exercise but aren’t sure where to start, identify your fitness level so you know where to start and what to do first.
Here’s a guide to help you start a routine and stick to it for the best results without forcing yourself:
Identify your fitness level
First, determine your fitness level. You need to have a good understanding of how to adapt. To track your progress, you must first assess and record your Baseline Fitness Score to establish a baseline for yourself.
Record your pulse before and after walking a mile; determine how long it takes you to walk or run a mile; know how many push-ups you can do; and measure your waistline and BMI.
Before beginning an exercise routine, you should consult a fitness expert and undergo a physical medical examination. Identifying your fitness level is especially important for beginners new to intense physical activities, as it can detect any health issues or conditions that may put you at risk.
Design your fitness program
Daily exercise requires a plan that includes achievable steps and goals. Create a balanced routine and start with easy-to-follow steps, then you can keep raising the bar as your fitness level improves. For example, if your goal is to do a 5k run, start by making a plan that includes shorter runs. As you climb the ladders, incorporate activities into your daily routine, try high intensity training, and give yourself time to recover.
stick to it
Replacing unhealthy behavior with new, healthier habits is a great approach to reaching your fitness goals. Therefore, stick to your exercise routine. Develop a habit and do it regularly. Make a schedule and exercise at the same time each day. According to experts, you should do at least 150 minutes of exercise per week. Start slowly and give your body a rest from time to time and choose a time that works best for you.
Eat healthy and stay hydrated
Adopt a healthy and balanced diet to boost your fitness program. While carbohydrates can fuel your muscles, replenish glycogen stores after exercise, and aid in the absorption of amino acids into your muscles during recovery, protein helps improve muscle recovery, repair tissue damage, and build muscle mass.
On top of that, eating healthy fats helps burn body fat and preserve muscle fuel during workouts, which prolongs your energy life. It is equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and prepares you for your next training session.
Track your progress
Perform a personal fitness assessment every two months. You’ll learn a lot, like the need to increase exercise time to keep improving, or maybe you’ll find that you’re exercising enough to meet your fitness goals.
Remember that starting an exercise is an important decision. It can change your life and give you a sense of fulfillment. By planning it carefully and slowly achieving all of your fitness goals, you can establish a healthy habit that will lead to a healthy body and mind.
Indo-Asian Information Service