Congratulations you are ready to get started on a new health and fitness program. You’ve taken the first step to improving your overall health.

“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”

There little doubt that starting a fitness program may be one of the best things you can do for your health.

  • Reduces the risk of Heart Attack, Stroke, Diabetes and Cancer.
  • Reduces Stress, Depression, Fatigue and Anxiety.
  • Lowers Blood Pressure
  • Increases Energy Levels, Sex Drive & Libido
  • Increases Vigor/Vitality
  • Improves Bone Strength and Bone Health
  • Improves Physical function, Flexibility and Mobility
  • Improves Body Size, Composition, Muscle Mass
  • Improves Quality of Life
  • Improves Sleep
  • Improves General Health outcomes.
  • Improves the body’s natural immune system

If you are new to exercise or are coming back into exercise after a period of time off here are a few simple few simple steps to help you get moving.

1. Assess your fitness level

You probably have some idea of your current fitness levels. Assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. When you see progress and measure progress you are more likely to continue exercising. Spend your planned first day training recording your results, wiring down your goals and making a plan.

Here is a few aerobic and muscular fitness, flexibility, and body composition to record.

  • Your pulse rate before and immediately after walking 1 km
  • How long it takes to walk 400 meters, or how long it takes to run 2 kms
  • How many half situps you can complete in 1 minute
  • How many modified pushups (on your knees) you can complete in 1 minute
  • How far you can reach forward while seated on the floor with your legs in front of you
  • Your waist circumference, just above your hipbones
  • Your weight, although as you gain muscle your weight may stabilise as muscle is more dense then fat, so weight is not nessecaily a true indicator of your fitness levels. Remember the the number on the scales does not define you and is only a guide.
  • Your BMI

To work out your BMI:

  • divide your weight in kilograms (kg) by your height in metres (m)
  • then divide the answer by your height again to get your BMI

For example:

  • if you weigh 70kg and you’re 1.75m tall, divide 70 by 1.75 – the answer is 40
  • then divide 40 by 1.75 – the answer is 22.9
    your BMI is 22.9kg/m2

2. Your fitness program

Like New Years Resolutions, it’s easy to come up with a idea and easier to never carry through. Saying you will exercise every day is easy to verbalise, but you actually need a plan to that you fulfil your goals. Keep these points in mind.

  • Write down 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 and stay motivated, but make sure the goals are clear, realistic and concise.
  • Create a balanced routine. Try to combine a combination of both strength and weight training along with aerobic exercise for 30 minutes 3 times a week. Allow days to rest and recover.
  • Start low and go slow. It is common to make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured. What you really want to do is to develop some new habits that you can stick with for a lifetime. If you have an injury or a medical condition, consult your doctor or an exercise physiotherapist 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 a challenge if its not part of your routine. To make it easier, schedule time to exercise as you would any other appointment. Hint: ditch the TV in the evening and get early and exercise first thing in the morning. Its a fabulous way to start the day
  • Put it on paper. A written plan may encourage you to stay on track.

Although is seems like creating a lot of extra work, once it becomes a daily habit like cleaning your teeth, you will find you won’t need to rely on writing down and tracking improvements. If you do fall off the bandwagon, remember you can also come back to the assessing, planning and recording.

Still not sure, contact us for an online appointment to get your completely personalised program.

Hint: Track your food as well, remember the old adage, you can’t out train a bad diet. Download our food diary!

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