Working with an exercise program

When starting an exercise program consider the following:

Health benefits!


A customised exercise program is a great way to stay fit and it provides a wide range of physical and mental benefits, including:

• Improved condition of the heart and lungs
  Increased muscular strength, endurance and motor fitness
  Increased aerobic fitness
  Improved muscle tone and strength
  Weight management
  Better coordination, agility and flexibility
  Improved balance and spatial awareness
  Increased physical confidence
  Reduced risk of chronic disease
  Improved sleep
  Improved general and psychological wellbeing
  Greater self-confidence and self-esteem.
  

Before you get started, it will help if you have your fitness level assessed. You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness levels can give you benchmarks (points of comparison) against which to measure your progress. Be sure to have checked:

• Your waist circumference at the level of your navel
  Your body mass index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in metres.
  Body Fat Percentage
  Hydration Levels
  Lean Muscle Mass Calculation
  Metabolic Age

Be involved in the design of your fitness program, some key points to keep in mind are:

• Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
  Think about your likes and dislikes. Choose activities you’ll enjoy.
  Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
  Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
  Think variety. Varying your activities (cross-training) can keep exercise boredom at bay.
  Allow time for recovery.
  Put it on paper. A written plan may encourage you to stay on track.

Monitor your progress. Have yourself assessed at six to eight week intervals after you start your program. You may need to increase the amount of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

Things to remember

• A customised exercise program is a great way to stay fit and it will bring a wide range of physical and mental benefits.
  Start slowly and build up gradually and monitor your progress.
  If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a group class may help.
  See your doctor for a check-up and have your fitness level assessed by a qualified professional.
  

For more information visit Connect Fitness.