It's no secret that physical fitness can help you lead a longer, healthier life. Exercise can help you lose weight, boost your mood, reduce your chances of disease, help you sleep better and improve your sex life, according to MayoClinic.com. If you want to reap the main rewards of physical fitness, you can get on track with some free training tips that will help you stay motivated and healthy as you work out.
Set Your Goals
Set your workout goals, taking into account your current level of fitness and physical condition. Be realistic with your goals, and allow yourself time to gradually work up to the level of training you want to reach. The American College of Sports Medicine advises doing 30 minutes of cardio exercise at least five times a week for good health. Write out your goals in a journal, calendar or blog, and track your progress by recording each workout you complete. Consult your doctor before beginning an exercise program.
Exercise Options
For your cardio workouts, choose an activity you enjoy and you will be more likely to stick with the program, advises the National Institutes of Health. Some popular cardio activities include walking, running, swimming, hiking, cycling and team sports such as basketball, soccer and tennis. In addition to your cardio program, choose a resistance training program that suits you. The American College of Sports Medicine recommends doing strength training twice a week with eight to 12 reps of eight to 10 exercises. You can use free weights, weight machines or your own body weight for resistance.
Staying Motivated
To stay motivated for working out, add an element of fun to your program. Exercise with a friend or significant other, or if you are walking or running, try taking your dog along. Another way to keep your workouts fun is to add variety. Do some interval training by incorporating intense bursts of speed alternating with periods of rest for one or two of your weekly workouts. Mix up your routine by changing your regular route or going to a different gym, trail or pool to exercise. Music can also help you stay motivated. Create your own workout playlist with upbeat tunes that inspire you, and change it from time to time so you don't get bored.
Considerations
Everyone has different bodies and abilities, so a fitness program that works for you may not be ideal for someone else. Talk with your doctor or a fitness expert such as a personal trainer to help you decide on a workout plan. If you feel pain or become exhausted while exercising, stop and rest. If the pain does not subside with rest, see your doctor. Allow yourself at least one day a week of rest so your body has time to recover from your workouts.
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