Sign up now Fitness program: 5 steps to get started Are you thinking about starting a fitness program? You're only five steps away from a healthier lifestyle. By Mayo Clinic Staff 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.
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You can start a fitness program in only five steps. Assess your fitness level 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 dating fitness level for beginners. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile 1.
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?
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Having clear goals can help you gauge your progress and stay motivated. Create a balanced routine. The Department of Health and Human Services recommends getting at least minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week. 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. Build activity into your daily routine.
Finding time to exercise can be dating cole chelsea challenge. To make it easier, dating fitness level for beginners 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.
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.
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.
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Plan time between sessions for your body to rest and recover. A written plan may encourage you to stay on track. Assemble your equipment You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
For example, running shoes are lighter in dating fitness level for beginners than cross-training shoes, which are more supportive. 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.
You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate. 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. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching.
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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 dating fitness level for beginners 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 minute session.
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Any amount of activity is better than none at all. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. Take a weekend hike with your family or spend an evening ballroom dancing.
Find activities you enjoy to add to your fitness routine.
If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
If you're not feeling good, give yourself permission to take a day or two off. Monitor your progress Retake your personal fitness assessment six weeks after you dating fitness level for beginners 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.