It’s well known people who work out frequently have less weight problems, a decreased danger of diabetes, heart disease and cancer.
But did you also realize that this list continues, and that physical exercise alleviates pain from arthritis, is oftentimes better than drugs for treatment of depression and also strengthens your skeleton? To put it simply, people who exercise live and feel better overall.
Leading health and fitness organizations agree that adults should participate in a minimum of 150 minutes of moderate-intensity aerobic physical activity each week or alternatively 75 minutes vigorous physical activity.
8 Tips to kick-start your fitness routine
If you’re willing to work towards this goal but are not certain how to start, the following ideas will give you a good starting point.
1. Ask your doctor
If you’re not sure whether you’re healthy enough to start a fitness plan, discuss this with your medic and get his “ok”.
2. Do what you love
Pick activities which you like. This will allow it to be much less difficult to stick with the plan. Alter your tasks to prevent burnout or boredom.
3. Start low
Go easy and slow. Start with small quantities of low intensity training. If you are inactive now begin by walking at a normal speed for 5 minutes a day, 5 days weekly. Then start slowly to increase your intensity and time. When you are able to perform 10 minutes of low intensity training 3 times a week you can move on to our fourth tip.
4. Progressions is key
Raise your intensity. Measure your actions by intensity, use a scale of 0 to 10 (0 equals inactivity like sitting or lying in bed and 10 is your maximum level of effort). Once low strength activity can be easily completed, you’re prepared to raise your intensity.
- Moderate-intensity action rates 5 or 6. It’s possible for you to speak but not sing, like when you biking less than 10 miles/hour, are brisk walking or ballroom dancing.
- Vigorous-intensity action rates 7 or 8. You can just talk several words before taking a breath, like when you are jogging, race walking, running or playing a tennis match (singles)
5. Start lifting weights
Do some lifting. Doing fitness and weight training will help build muscles, strengthen your bones, and raise your metabolism.
Train your important muscle groups twice a week (abdomen, arms, back, hips, legs, shoulders and torso). Do your resistance training in addition to the performed aerobic activity. For each exercise do multiple sets of 3 to 5 with 8 to 12 repetitions each.
6. Follow a plan
Schedule your exercise plans at the start of each week and find where your fitness program fits in. Basically make appointments with yourself for training.
7. Keep a fitness journal
This will help you track your activity and progress. Your Journal keeps you motivated, monitors your progress and helps you stick to your goals.
8. Don’t go for all or nothing
Most people fail because of their lofty goals and all-or-nothing mentality. But to tell you the truth it is far more important to stick to an overall activity plan than to go for the perfect workout routine. Even if you can do just a little bit of exercising here and there you will outperform everyone who is just sitting on the couch dreaming about the perfect fitness plan.