Proper eating habits paired with a well-designed exercise program are essential for feeling your best. Staying in shape not only enables better performance of daily activities but also provides a higher quality of life. A well-balanced exercise program that focuses on all aspects of physical fitness is of utmost importance. Tailoring a program to suit your needs will help you adapt to staying active as well as staying true to fitness.
Health
It is important to see your doctor before beginning an exercise program if you have been inactive for several years. Your doctor will assess your ability to carry out a regular exercise regimen. Many health conditions require medical clearance from your doctor before you embark on an exercise program. These conditions include heart trouble; muscular, ligament or tendon problems; family history of stroke; shortness of breath, arthritis and other bone conditions and high blood pressure.
Goals
Assess your goals before putting an exercise program together. If your goal is to gain muscle growth and strength, adding a weight routine to your program is advised. If your goal is to achieve better endurance, adding a cardiovascular routine is beneficial. If you are training for a sport or a marathon, ensure your program focuses on the essentials required to help you stay competitive. If you want to achieve a particular physique, post inspirational photos of your desired physique to help you keep sight of your exercise goals.
Knowledge
Look closely at all the components of physical fitness to ensure your program includes all the essential parts. According to The President's Council on Physical Fitness and Sports, there are four known basic components of physical fitness. The first component, cardiorespiratory endurance, focuses on delivering oxygen and nutrients to body tissues. The second component, muscular strength, focuses on the ability of muscles to exert force in short bursts. The third component, muscular endurance, involves the ability for a group of muscles to withstand repeated contractions or applied force against fixed objects. The final component, flexibility, focuses on the ability to mobilize joints and muscles to their full range of motion. Incorporating these basic components ensures a well-rounded exercise program.
Commitment
Once you make the decision to include exercise as part of your daily regimen, you must commit yourself to making it happen. It's your responsibility to make the commitment to becoming healthy and fit. Making exercise a part of your life should not be taken lightly, but rather, it should be made a non-negotiable part of your day--one as natural as brushing your teeth or washing your face. Remember to be patient with the process. It can take time to build up to more difficult exercises. If you've been inactive for a while, it is better to start small. They key is to stick with it. Tell yourself that quitting is not an option. Dedicating yourself to lifelong fitness will ensure you can fully experience its rewards.
Schedule
Scheduling your exercise regimen around your daily activities can be tricky. Other commitments such as family and work can make it difficult to slot your workouts in during a convenient time. Try scheduling them when you are least likely to be interrupted by other time demands. Early-morning exercise is a popular option for those who like to feel alert and energetic before starting the work day. Others prefer working out just before dinner in the evenings as a change of pace to end the day. Working out at this time of day can be a good way to release your stresses and tensions. Exercising during hot weather is not advised as this can put undue stress on your circulatory system. It is also recommended that you wait at least two hours after eating before you exercise as this can put stress on your circulatory system as well.
Attire
What you wear while exercising is considered almost as important as exercise itself. Wear exercise attire made of breathable fabrics. Stretchable fabric such as spandex is advised as it allows for ease of movement. Workout clothing also should be comfortable and temperature-appropriate. Since exercising generates body heat, light-colored attire that reflects the rays of the sun is cooler for summer wear. Darker-colored attire is considered warmer for exercising during winter months. Avoid wearing exercise attire made out of plastic or rubberized fabrics, as these types of materials interfere with proper evaporation of perspiration. Equally as important is exercise footwear. Workout shoes should be sturdy, fit properly and offer cushioned soles to support the arches of your feet.
Accountability
To help keep yourself accountable to your exercise program, ask a family member or friend to join you. Having someone to exercise with rather than going it alone makes you more likely to stick with your exercise program. Consider joining a local fitness class at a health club or the gym. The social aspect of fitness classes makes exercise more enjoyable and makes you a part of a fitness social circle. Create a workout journal or log and write down all your exercises. Keep a running log of your progress that includes exercises you completed or were unable to complete, or length of time spent on each exercise. Writing your emotions or feelings toward exercising at the time can be a useful way to keep yourself accountable as well.
Warm-Ups and Cool Downs
Before working out, always spend five to 10 minutes warming up to help prepare your muscles and joints for exercising. Knee lifts, arm circles, walking or jogging are all good ways to warm up. Movements that are low-intensity are recommended for your warm-ups. Cooling down after working out is equally as important to your exercise program. It is recommended that you cool down for at least five to 10 minutes following your workout session.
Heart Rate
Keep track of your heart rate as a way to control the intensity level of your workout sessions. To improve your cardiovascular fitness level, engage in exercise that raises your heart rate to a specific level and keeps it there for at least 20 minutes. This heart rate is referred to as your target heart rate.
Nutrition
Proper nutrition is not only a complement to, but also essential to any exercise program. Eating a well-balanced diet of proteins, fiber, fruits and vegetables ensures that you have adequate energy to perform and complete your workouts effectively. Not eating enough calories can cause you to crash during your workout. Depending on your fitness goals, it might be a good idea to drink a protein shake or what is referred to as a recovery drink after your workouts to help with muscle recovery. Fruit on the higher end of the glycemic index, such as bananas and grapes, are also acceptable choices for post-workout nutrition.
References
- President's Council on Physical Fitness and Sports: "Fitness Fundamentals: Guidelines for Personal Exercise Programs"
- U.S. Department of Health and Human Services: "2008 Physical Activity Guidelines for Americans: Be Active, Healthy, and Happy!"
- American Heart Association: "Top 10 Tips for Starting a Physical Activity Program"
- Back to School: "Setting Exercise Goals"
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