Fitness programs and fitness training for your health

Fitness programs

Fitness Programs

*There are 5 steps to getting started*

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

   - Your pulse rate before and after you walk 1 mile (1.6 kilometers)
   -  How long it takes you to walk 1 mile (1.6 kilometers)
   -  How many push-ups you can do at a time
   -  How far you can reach forward while seated on the floor with your legs in front of you
   - Your waist circumference as measured around your bare abdomen just above your hipbone
   - Your body mass index

Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

-  Consider your fitness goals

Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

-  Create a balanced routine

Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity - or 75 minutes of vigorous aerobic activity - a week. Adults also need two or more days of strength training a week.

-  Go at your own pace

If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

-  Build activity into your daily routine

Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

-  Plan to include different activities

Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

-  Allow time for recovery

Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

 -  Put it on paper

A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

-  Start slowly and build up gradually 

Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

-  Break things up if you have to

You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

-  Be creative

Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

-  Listen to your body

If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

-  Be flexible

If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Fitness training

Fitness Training

*Fitness training: Elements of a well-rounded routine*

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training. 

 Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Include these five elements to create a balanced routine.

Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.

Strength training

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights - such as plastic soft drink bottles filled with water or sand - may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.

Core exercises

The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball. 

Balance training

Older adults in particular should include in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Flexibility and stretching

Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are an appropriate part of a physical activity program.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

Cover all the bases

Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training, and stretching and flexibility should be part of your overall exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.


Hopefully useful for you who run fitness...