Beginning a Fitness Program

Beginning a fitness program is one of the best things you can do for yourself (and also one of the hardest). Here are nine tips that will help you start and maintain a successful fitness program.



1. Check with your doctor. If you've been sedentary for several years, or you're over 35, or you have any medical conditions (high blood pressure, heart trouble etc.), you need to check with your doctor before you start working out.


2. Evaluate your current fitness level. You need to know what your current fitness level is before starting a fitness program. Depending on what you want to achieve with your fitness program, one or more of the following 5 components of physical fitness will need to be evaluated: cardiovascular fitness, muscular strength, muscular endurance, flexibility, body composition. You might want to consider having a personal trainer evaluate your current fitness level, even if you don't plan on working with a personal trainer on an ongoing basis.


3. Set goals. Goal setting has been scientifically proven to work. Goals produce action. Goals create energy and motivation. Goals keep you focused. Visit the Effective Goal Setting page for more information.


4. Personalize your fitness program. Your fitness program has to be personalized so it can meet your individual needs and goals. It has to be based on factors such as your fitness level, your body type, your metabolism, your likes and dislikes, and your lifestyle.


5. Include both aerobic exercise and anaerobic exercise in your fitness program. Both aerobic exercise and anaerobic exercise have powerful benefits, and your fitness program needs to include both.


6. Make your fitness program a priority. Your fitness program has to be non-negotiable. Make time for your workouts and schedule them on your calendar or planner. Don't change your workout plans for every interruption that comes along. Create a healthy eating plan and stick to it. Exercise and healthy eating have to become things you do without question, like brushing your teeth or going to work.


7. Start slowly and be patient. Many people attempt to do too much too soon when beginning a fitness program, and they burn out or get injured. You need to start slowly and be patient. Getting fit and healthy is not an overnight proposition, it's a lifestyle commitment. Don't expect immediate or dramatic changes in your body shape or weight. Although changes are happening internally, most external changes will take several weeks or months. Stay focused on your fitness program and enjoy the internal changes - increased energy, less stress and anxiety, an increased feeling of well-being, and higher self-esteem.


8. Increase your daily physical activity. In addition to your regularly scheduled workouts, increase your daily physical activity. This will help you in developing a healthy mindset and lifestyle. Take a walk on your lunch break, park in the back of the parking lot, take the stairs instead of the elevator. There are many ways to increase your daily physical activity.


9. Reward yourself. Making behavior changes can be hard, and rewards will motivate you. As you reach your fitness goals, reward yourself with whatever makes you feel good.

Now that you have some solid guidelines for beginning a fitness program, get started today on getting fitter and healthier.