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Fitness: Create a program 2022

 Fitness: Create a program

Before starting a workout, ask yourself these questions to create a workout that is tailored to your needs and preferences.

By Mayo Clinic Staff

Fitness: Create a program

There are many types of fitness programs available, from yoga and Pilates to step aerobics and strength training. Which type of program is right for you? To figure this out, ask yourself these questions: Do you have time to do it at home? Is a gym nearby where you can go?

What is your current fitness level?

You probably know how fit you are. But measuring your baseline fitness levels can help you set your fitness goals and track your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, you could record several fitness scores. For example, you might record your speed, distance traveled, number of repetitions completed at a certain weight, or time taken to complete a certain task. I might be able to record:

  • Before and after walking for 1 mile (1.6 kilometers), your heart rate should be the same.
  • How long it takes to walk 1 mile or how long it takes to run 1.5 miles (2.4 kilometers) is how far it is from my house to yours.
  • How many standard pushups or modified pushups you can do at a time.
  • How far you can stretch your legs forward while seated on the floor.
  • Your waist size is just above your hipbones.
  • Your body mass index (BMI)

Are you feeling okay?

If you are 50 or older and haven't exercised in a while or if you have medical conditions such as diabetes or heart disease, it is a good idea to talk to your doctor before beginning an exercise program.

You may experience impaired balance and muscle weakness as you age. This can make it difficult to exercise effectively. Additionally, injuries may occur more frequently and recovery may take longer.

Exercise is good for you, but it's not necessary before starting. Talk to your doctor or a physical therapist about the best way to start an exercise program that's appropriate for you.

Your doctor may recommend that you also include balance-training exercises into your exercise routine.

What are your goals?

Before starting a fitness program, think about why you want to get in shape. Consider your health and fitness goals.

If you are considering starting a fitness program to lose weight, your doctor may have suggested that you start with a lower intensity and increase the intensity as you become stronger. Having specific goals can help you stay on track. I am motivated.

What activities do you enjoy?

Think about the kinds of physical activities you enjoy most. A fitness program won't be as boring if it is something you enjoy.

If you enjoy cycling, consider taking a cycling class. If you have fun dancing in an aerobics class that incorporates dance moves, gym membership may be a good choice for you. If you want to be around other people, join a health club. If exercise is something that you do alone, then a fitness class may be the right choice for you. If you are not comfortable doing fitness exercises that are shown in health club videos or articles, then doing them at home may be best for you.

How can you add variety to your workout?

Aerobic activities should generally be a large part of your workout, but you should also include muscle-strengthening activities such as working with weights or resistance bands. Mixing up your routine is a good way to keep from getting bored. If you're bored with your physical exercises, try cross-training and doing low-impact aerobic exercises. This can reduce the risk of injuring or overusing one specific muscle or joint.

When you plan your fitness program, make sure to alternate between activities that emphasize different parts of your body - like walking, swimming, and strength training.

What can you afford?

It is important to be realistic about the costs of fitness choices. If a gym membership or home exercise equipment is too expensive, there are cheaper ways to get in shape.

You can create a fitness program by walking briskly every day and using inexpensive hand weights or resistance tubing. Some recreation departments may offer discounted fitness classes to local residents, and some schools or hotels may open their pools to the public for free lap swimming. It might be a good idea to buy used exercise equipment, or to share the cost with a friend.

Ready, set, go

You've thought about what you like and don't like when it comes to fitness, and you've weighed the pros and cons. Now it's time to start moving. Start out slowly and gradually increase the intensity. Even a few short bouts of exercise, such as walking for five or ten minutes throughout the day, can offer benefits. Physical activity and sitting less during the day can help.

The Department of Health and Human Services recommends that most healthy adults eat:

  • Aerobic activity. Get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. This means you should spread out your exercise over the course of a week, so that you are getting more than one session of moderate or vigorous intensity exercise. Physical activity has health benefits. Even a small amount of physical activity throughout the day can be beneficial. Being active for a short period of time throughout the day can add up.
  • Strength training.Make sure to do strength training exercises for all major muscle groups at least twice a week. Choose a weight or resistance level that makes your muscles tired after about 12 to 15 repetitions.

Remember that every workout is one step closer to reaching your fitness goals. If you get bored or lose interest, try something new. Reassess your fitness level and set new goals, which will lead to improved fitness and healthier living.

Fitness: Create a program 2022

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