MayoClinic.com suggests that starting a fitness program can reduce your risk of chronic disease along with promoting weight loss and improving self-esteem. However, executing an effective and successful fitness program can be difficult if you aren't experienced with fitness and the exercises. As a result, most fitness clubs and training facilities feature certified personal trainers. A personal trainer helps you exercise based on your fitness goals and design a personalized training program around those goals. While fitness programs provide health benefits, always consult a doctor before starting a program.
Step 1
Visit your personal physician for a routine physical examination. Talk about starting a fitness program and discuss the potential side effects with medications or preexisting medical conditions. The doctor can also identify contraindicated exercises that should be relayed to the personal trainer.
Step 2
Complete a health history questionnaire in the initial training consultation. The personal trainer uses the health history information to identify your personal limitations and gains an idea of certain exercises that would be beneficial.
Step 3
Define your fitness goals. These goals will vary among individuals and should be as detailed as possible. Example fitness goals include losing 10 lbs. of body weight in three months, lifting 200 lbs. on the bench press exercise or running a six-minute mile. The goals will be used to keep you motivated during the training program.
Step 4
Perform various body composition and fitness assessments. Body composition tests will identify body fat percentage and body mass index while the fitness assessments will identify your current fitness level for strength, endurance and flexibility.
Step 5
Create the customized fitness program based on the health history, fitness goals and current fitness level. A balanced routine will include at least 150 minutes of moderate-intensity aerobic activity along with two or more days of strength training. The program will also include two to three rest days per week that allows the body and muscles to recover.
Step 6
Perform another round of body composition and fitness assessments after four to six weeks. Compare these results with the initial tests to identify and track progress. Adjustments can be made to the fitness program based on the results of these tests.
Tips and Warnings
- Ask the personal trainer to supply a general background of education, job experience, client references and training certifications. Trust your personal trainer and allow the fitness program to help you reach the fitness goals over time. Combine the training program with a balanced nutrition plan.
- Consult a doctor before starting a fitness training program.
Things You'll Need
- Health history questionnaire
- Fitness assessment sheet
- Body composition equipment
- Workout program/schedule
- Strength training equipment
- Cardio training equipment
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