Starting
a Fitness Program
Starting a fitness
program is a great way to help control weight, increase overall energy
levels, manage stress, and control certain health problems such as
high cholesterol and certain types of diabetes. Many people would
like to start a fitness program, but are confused about how to get
started. Very often, those who begin a fitness program don’t
stay with it long enough to see results. Here are a few tips to help
you start a fitness program right, and to stay with it.
1.
See Your Doctor
This is always a good idea, especially if you have medical issues.
Certain medications may affect the way your body responds to exercise,
so check with the M.D. before beginning a fitness program.
2.
Start Slowly
Many people begin exercising too hard, too early and get really sore
and quit. Gradually increase the intensity of exercise to avoid soreness
and potential injury.
3.
No Pain, No Gain, No Brain
Some pain is to be expected at the beginning of a strengthening program,
although this should diminish as your body adapts to the exercises.
Pain experienced in the muscles the day after an intense exercise
session is normal. However, pain felt in the joints during exercising
session is potentially serious and should be avoided.
4.
Find a Partner
Exercising with a partner is one of the best ways to stay with a fitness
program. People are less likely to miss an exercise session if they
know their partner will be expecting them. Exercising with a partner
is also a great way to stay motivated during exercise sessions.
5.
Mix It Up
Don’t do the same workout every time (boring). Use different
cardio machines (Stationary bikes, elliptical trainers, Stair climbers,
Treadmills, Rowing machines), take a swim, lift weights, jog, take
an aerobics class, or just go for a walk. Cross Training is simply
a highly varied exercise program that gives parts of your body a chance
to rest while keeping up your overall level of fitness. Doing the
same exercise routine every time can lead to overuse injuries.
6. Be Patient
Rome wasn’t built in a day and it will take time for you to see
results (at least 4-6 weeks). It’s easy to get out of shape quickly,
but more difficult to get back into shape.
7.
Don't Worry About Losing Weight
The key to a successful fitness program is to gain muscle, and lose
body fat. What this means is that you will weigh the same (or more)
on the scale, but you will be thinner, and your clothes will become
looser.
8.
Find a Qualified Personal Trainer (optional)
Most fitness centers should provide basic instruction in the proper
use of equipment. However, if you really need help getting started,
a personal trainer can be very useful. Personal trainers are available
at most fitness centers at an additional cost. However, the qualifications
and level of education of personal trainers is highly varied. There
are many “certified” personal trainers out there, but only
those that are certified from the following associations are truly
worth the extra money.
