Exercise Basics: Getting Started

by TLS

Embarking on a new exercise program is exciting, and an important part of any healthy weight loss program. But it’s easy for that excitement to be dampened if you don’t know where to start or feel overwhelmed by the whole idea of exercise. Don't get overwhelmed here are five simple steps to get started with your exercise routine.

Step 1: Assess your fitness level

You probably have some idea of how fit or unfit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress.  Physical Fitness is comprised of cardio respiratory, muscular fitness, flexibility and body composition.

Consider recording:

Resting heart Rate: A resting heart rate is simply the number of times the heart beats in a minute when you’re not moving around.                    

Push Up test: This test focuses on the strength and endurance of muscles in your upper body.

Sit-up Test: The sit up test assesses your abdominal muscles fitness and stamina.

Squat Test: The squat test focuses on the strength of the lower body.

Sit and Reach Test: The sit and reach test measures the flexibility of your hamstrings and lower back.             

Body Composition or Body Fat percentage: The percent of body weight that makes of fat and muscle is an important indicator of body composition and overall health.  Fat is essential to many body functions. However a High Body Fat to Muscle Ratio puts you at higher risk for cardiovascular disease, strokes and diabetes along with other health problems as well.

If you are unable to get your body fat percentage, another indicator of health and fitness is hip to waist ratio: Your waist circumference as measured around your bare abdomen just above your hipbone.

         

Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

Create a balanced routine.  The CDC (Center for Disease Control) recommends most adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week. Adults also need two or more days of strength training a week.

Go at your own pace. If you're just beginning to exercise, start cautiously, but do start you will never get in shape not doing and work toward steady progression. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Schedule it in. 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, or read while riding a stationary bike.

Plan to include different activities. Different activities can keep you from getting bored or stuck physically. Often we will get stuck in a routine that we are comfortable with and thus stuck in results. Doing different activities you keep your muscles on their toes and it 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, playing a sport and or functional training. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

 

Allow time for recovery. Many people start 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.          

 

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment.  Any type of exercise equipment is good if you use it. Some great staples are; matt, stability ball, jump rope, elastic bands and a half dome (BOSU) each under $100.00.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Make sure you warm-up. Dynamic warm-up is a great way to get your heart rate up, warm up your muscle and stretch them. 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. Shorter but more-frequent sessions have benefits. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than nothing at all.

Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six 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.

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.

Join today to take your own personal fitness assessment.

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