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Starting your fitness routine: Things to considerA good fitness helps you to become more stronger physically & mentally. Therefore, you should start to work on your fitness plan. But before starting, here are some important things you should think over.
Take exercise according to your general health, age, sex, occupation & fitness level. See that you have no organic disease. Take your physicians opinion. He will tell you what type of exercises you should do. By knowing your BMI (body mass index) & body type i.e. whether you are mesomorph, endomorph or ectomorph you can take appropriate set of exercises. Take a walking test or Stress test: By knowing how much time you require for walking one Km. Take a reading of your heart rate before starting walking & after walking 1 km.
Take this reading with the help of physician. He will tell you targeted heart rate up to which intensity you should do exercises. ALTERNATIVELY, perform a stress test to assess strength of your heart, so you can undertake an exercise of proper intensity. Decide your aim: Do you want to take exercise for achieving good fitness, reduce your weight, build your body or to train for any specific sports. Chalk out a fitness plan: Fitness plan should include the types of exercises like aerobics for stamina, endurance, resistance. You can start walking, jogging, swimming. Strength, exercises like weight training, push-ups. Holistic exercises like Yoga or Sun salutation for flexibility, elasticity. Healthy men & women should do exercises of moderate intensity for 30 minutes at least 5 times a week according to expert's opinion. If you are doing high intensity exercises, you should do 20 minutes of exercise 3 times a week. Start your exercise gradually & systematically. Start with 10-12 minutes of exercise a day. Do stretching exercises before & after exercise session to avoid any types of injuries, stress on muscles. Remember, the best fitness program is which you can enjoy so it will last for the longer duration. Consistency & persistence are most important things in implementing our fitness routine. Whether you want to go solo or in groups: Also, see according to your personality trait that whether you are comfortable doing exercises in groups or only yourself. Exercising in groups has its own advantages like social atmosphere, a healthy peer pressure to perform, & having a reliable time. For some people, a self-directed fitness program is the best option. This type of fitness program has advantages like flexibility regarding time & place, ability to take different types of exercises. |