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Basic "Get Fit" Plan, Lower Fat, Prevent Chronic Health Conditions

Great job on finally starting to think about your fitness! Getting fit is more than just about looking good, it is mostly about having a healthy body. Getting fit lessens that fat in your body and helps prevent chronic conditions such as high blood pressure, high cholesterol and high fats in the blood. It also lowers the risk for many illnesses including some cancers, heart diseases and type 2 diabetes.
Before you even begin your fitness program, assess your fitness level. This will determine your fitness plan and will serve as the control information on your progress. You may consider the following information:

  • Measure your pulse rate before walking 1 mile and compare it to your pulse rate afterwards
  • Take down the time it took for you to walk 1 mile
  • Try doing push ups and see how many you can do at any given time
  • See how far your arms can reach down your legs while you’re seated on the floor
  • Measure your waistline
  • Measure your body mass index (BMI)

The next step for you to take is to craft your basic fitness program. The first thing to do is to determine your fitness goal. What do you want to achieve at the end of 12 weeks? Do you want to lose 20 pounds? Do you want to lose 2 inches off your waistline? Or do you want to be able to run for 10 kilometers? Having a clearly defined goal will drive motivation and will make it easier to monitor your progress.

The basic need for exercise of an adult is at 150 minutes of moderate aerobic activity a week. This means about 30 minutes of activity on weekdays or around 20 minutes of exercise daily. Adults also need about 2 sessions of strength training a week, which can include sit ups, push ups, or lunges. Aerobic activities make the heart and lungs work harder with vigorous movement while strength training improves flexibility, strength and coordination.

The next step is to choose what your routine will be and where you will do it. Do you plan on getting a gym membership? Do you plan on running around your neighborhood? Or do you plan on purchasing a treadmill so you can work out at home? This is also the time to put some thought into the clothing that you will need such as running shoes or running clothes.

Once you get started on your basic routine, take note of the following tips:

  • Best to consult with your doctor of fitness instructor if you are doing the right thing
  • Work out according to your strength levels and avoid the temptation to push your body too much
  • Start slowly and work to a harder level gradually
  • Take some rest if you need in the middle of a workout, for instance 1 minute of walking for every 4 minutes of jogging
  • Try to mix things up like combining running with biking or swimming
  • Consult with a doctor if you feel something wrong after a workout like unusual shortness of breath or injuries to the leg

The last step in your basic “get fit” program is to monitor your progress. Keep a journal of your activities and record the progress week after week. Seeing results no matter how minute can help keep you motivated and in high spirits.

Of course, getting fit is not only about exercise. You should also pair your workout with the proper diet, making sure to cut out on junk food while loading up on nutritious and healthy meals.