Friday, August 16, 2013

Fitness Fridays: How to start a fitness program

Today's Workout:
5 mile run

Hello friends and TGIF!
In today's edition of Fitness Friday's, I want to show you how simple it is to start a fitness program. You don't have to be a body builder or a professional runner to workout, all you need are some goals and the determination to carry out those goals. Working out shouldn't be taken lightly; it's as important as bathing and brushing your teeth. When you first begin a fitness plan, you must mentally tell yourself that it's not going to be easy, but it's definitely doable. Be patient!
Here are the guidelines:
1. Establish a goal. Do you want to lose weight? Do you want to maintain your weight? Do you want to be healthier? The kind of exercise program you choose depends on the goals you are trying to achieve.
2. Choosing an exercise program. Generally speaking, your exercise program should include a warm-up, muscular strength, muscular endurance, cardiorespiratory endurance, flexibility and a cool down. As a rule, you should space these out and avoid doing two hard workouts consecutively.
Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of fitness:
Warm up: Between 5-10 minutes. Examples include, walking, jogging, knee lifts, arm circles, etc.
Muscular strength: At least two 20 minute sessions a week of weight lifting. Make sure to include all the major muscle groups.
Muscular endurance: At least three 30 minute sessions a week. Examples include, calisthenics, push ups, sit ups, pull ups, etc.
Cardiorespiratory endurance: At least three 20 minute sessions a week. Examples include, brisk walking, jogging, swimming, cycling, rope jumping, rowing, etc.
Flexibility: About 10-12 minutes of daily stretching exercises.
Cool down: 5-10 minutes of low level exercises. This may include stretching or a light walk.
3. Maintain the exercise program. When you decide what your goals are, you must determine what specific exercises you will need to do. For example, if you decide you want to run a 5K, then you will focus mostly on cardiorespiratory endurance. The rule of thumb is to cater your workout plans to your goals. In order to improve your fitness, you must overload your workouts. This could be done a couple of times a week and it basically entails working out hard and long enough to overload your body passed its resting level. Furthermore, you must be consistent with the workouts. You should aim to workout at least 3 times a week. And lastly, another way to improve your fitness is by increasing the intensity, frequency and duration of your workouts.
4. Times to exercise. Depending what your schedule looks like and what your preferences are, you could workout in the morning or at night. It doesn't matter when you do it, as long as, you do it!
Some key points to remember:
1. Weight control is determined by how many calories you consume versus how many calories you burn. For example, if you eat more calories than you burn, then you will gain weight. If you eat as many calories as your body needs, then you will remain the same. And, if you eat less calories than you burn, then you will lose weight.
2. How much exercise you need to lose weight depends on the amount and type of activity and how much you eat.
3. Don't be frightened by what you see on the scale. Muscle weighs more than fat, so someone who is a body builder may show as "over-weight" on the scale, but they are actually ripped. Body composition is a better indicator of your condition than body weight.

What are your fitness goals?
Transforming Your Morning Challenge:
Gratitude Journal: I am grateful for my determined attitude.
Quote: "Once you make a decision, the universe conspires to make it happen." -Ralph Waldo Emerson
Positive Affirmation: I forgive myself and others. 

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