Many people who have not been active wonder How to Start a Fitness Program. Fitness is a long term goal we can get closer to every day. Depending on the goal, there may not be a finish line where you say now I am fit. It should become a practice that stays active for the rest of your life.
Starting is a big move. What exercisers find is that the beginning is always the toughest. It is the time when too many people quit after one try. The second danger is relapse. Personal trainers know that after a year of discipline, many people decide they are tired of their routine and go back to their former habits of being sedentary.
How to Start a Fitness Program
There are two basic exercise groups to begin and maintain fitness. We need to move. We need to build muscle. Movement activates lots of important systems and processes for which our body was designed. When we exercise, the body rids itself of inflammation and restores muscles with revitalizing fluids. Movement supports the cardiovascular system, and therefore the heart and brain.
Building muscle counteracts the process of aerobics feeding on muscle for fuel and increases the glucose absorption of muscles. Muscles soak up the glucose produced from the carbohydrates we consume and over time allow greater endurance as well as keeping glucose from by passing the muscle to fat. Most people would engage in moderate muscle exercise programs (weights) to build glucose absorption and improve muscle performance
The first step is to get moving. If necessary, start with ten minutes of walking a day. Gradually try to build it to 30 minutes five days a week and then to an hour. Biking, swimming and treadmills can be the same. Start easy and gradually build. In the process, the body will start building the capillary system to improve circulation. The muscles will start absorbing more glucose to build stamina. The body will learn how to utilize fat as fuel.
Advancing the Fitness Program
The second step is to start doing some type of floor or weight exercises. A personal trainer would have new clients start with floor exercises to build form and balance. YouTube has lots of videos. Great exercises are squats, deadlifts, and pushups. These three exercises test the biggest muscle groups. If you are going to build muscle and lose weight, you want to work with the biggest muscle groups first. Do one or all of these everyday. At low weight and lots of reps, the muscles don’t need much recovery time.
The next step for aerobics is to start running. There are three phases of running after a successful walking program. The first phase is moving so conversation is possible. The intensity of movement is measured by how difficult it is to talk while exercising. As one adds speed and endurance, conversation becomes more difficult.
The advanced aerobic programs add intervals. Intervals increase the speed for short bursts. Intensity is added by going faster and longer and reducing the rest between intervals. Olympic athletes train with this basic concept. The beginner is exercising where they can still converse. The competitive athlete is exerting 95% of capacity to the point they are anaerobic (without oxygen).
The advancing weight lifter is increasing weight and reducing repetitions. The beginner starts with lifting 40% to 60% of one lift capacity for 25 reps and 3 sets. The intermediate is lifting 60% to 80% of capacity in 12-16 reps and three sets. The advanced lifter is lifting 80% to 95% of one lift capacity in 5-8 reps and three sets.
Start slow and have long term ambitions. Maybe set a feat that would test your progress like a 10K run, biking 50 miles, or climbing a neighborhood mountain. Set exercise goals and set accomplishment goals such as completing a longer walk, run, swim, or bike ride. Balance nutrition to the exercise and don’t over eat as a rationalization of your good work.
Read a good book to get ready.
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