If you are looking to get off the couch and start your own fitness program then this is the right place for you. Below you will find the best way to start your own fitness program, how to find what exercises are right for you, and how you can get off the couch and start feeling better.
The 4 Key Areas of Fitness
To start your own fitness program, you will need to understand a few basics about fitness. Fitness does not have to only be exercise. I think of four major parts of your overall fitness:
Training
Nutrition
Sleep
Breathing
These four areas can be beneficial by themselves. When you add in more of the components they don't just add, they multiply! This means you will see better results.
In this article we will focus on Training
Training Basics
For training to be effective there are a few basic principles that need to be taken into account. Since this is geared towards beginners, we will start at the beginning.
Any thing new or added is beneficial. If you are currently doing no type of training, then starting anything is better than doing nothing. This could be as simple as walking 0.5-1 mile a few days a week.
Here are some key figures for you to use to start with:
Training Heart Rate: You will want to start training at close to 65% of your Maximum Heart Rate (HRM).
Maximum Heart Rate: Your HRM is 220 - Your Age. If you are 40 then your HRM is 180.
Progression: If you are just beginning your training, you will want to progress slowly at the beginning to help you avoid injury. I recommend that you add about 2-5% per week. For example; If you start walking 1 mile a day 3 times this week. That is 3 miles. You can walk up to 3.5 miles next week. If you want to use a time domain then it would look like this: If you walk 10 minutes 3 times per week, then you would add about 1 minute each time next week.
Exercises: The ideal exercise is different for everyone. You may have to play around with different things. Some people like running. Some like to do yoga. Others like to lift weights. As you can see there are many options. I suggest you search through YouTube or Instagram to find a style of exercise you think you will like and try that.
Safety
For most of you, safety while starting to exercise is of utmost importance. I tell all of my clients to listen to their bodies.
This means that if you start to feel sore or pain, then slow down (don't stop) or change what you are doing. All bodies have some capacity for training, but not infinite capacity.
Guidance
Even if you are starting on your path by yourself, it can be beneficial to have someone help to guide you. I strongly encourage you to find someone to help you that you can vibe with. If you don't get along with your guide, then you are less likely to keep up with it. I hope that you want to use me for this service, but I am happy to help you find someone that you fit better with.
Remember that the first step (starting) is the hardest. If you need a small little push or want to talk about your concerns, then please reach out to me. 425-202-5687
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