General guidelines for improving fitness

One of the best things you can do you for your health is an increase in moderate-intensity physical activity to reduce health-related issues and improve your balance, coordination, sleep, habits, and help weight loss.

Steps to follow to start a fitness program

• Make a commitment
• Assessing your fitness level
• Knowing the basics
• Design your fitness program
• When to exercise
• Assemble your equipment
• A workout schedule
• Tips for a fitness program
• Monitor your progress.

Making a commitment

it requires the commitment of time and effort along with the patience in order to regain the fitness level due to sedentary life. Seek information regarding different exercises to improve fitness. All you need is consistency and perseverance and the price is worth the prize.

Accessing your fitness level

If being sedentary your age is under 35 and you are healthy~generally there is no need for any consultancy from PT. If Above 35 ~consult PT. Check your pulse rate heart rate VO2 max and BMI.

Knowing the basics

• Basics of physical fitness are cardiorespiratory endurance,
• Muscular endurance(the ability of a muscle to sustain repeated contractions)
• Muscle strength and body composition
• Flexibility (ability to move your muscles and joints)

Designing a fitness program

1. Consider your fitness goals (heart health obesity)
2. Balance routine plan
3. Start slow and progress slowly
4. Allow time for rest in between activity  and after activity
5. Note down your workouts

When to exercise

Early morning. 1hour before the evening meal. Do not exercise in extremely hot humid weather or within 2 hours after eating

The symbol used equipment and costume

Proper shoes, loose comfortable clothes. Do not wear plastic clothing as it will stop the rate of perspiration and operation which can cause an increase in body temperature.

 

Workout schedule

• Warm-up 5 to 10 minutes by walking slow jogging etc.
• 20 minutes per week muscle strength
• Muscle endurance(30 mints)
• Cardiorespiratory endurance (20 mints)
• Stretching(10-12 mints)
• Cooldown

Tips for a fitness program

Start slowly in short sessions and built up gradually. Listen to the power of your body, be creative, be flexible, and take the rest of one or two days.

Monitoring your progress

• Retake personal fitness assessment for 6 weeks
• Monitor your pulse rate and heart rate regularly and noted down
• Calculate calories expenditure during exercise