Recent studies have shown that when people are given specific strategies to improve their activity levels, their motivation is higher than people that are starting out on their own without useful information to change their behaviors about exercise. The following strategies are simple, yet action-oriented to get you started on implementing a fitness program into your life.
When doing resistance training for fitness, choose a good weight that challenges you. Before you become too fatigued to do it again, the right weight will allow you to perform about ten to twelve repetitions of the exercise motion. Too heavy and you risk injury, too light and you won’t gain maximum benefit from your workout.
To maintain your fitness level for life, you must find forms of exercise that you enjoy. If you have to force yourself to exercise, you are very unlikely to exercise on a regular basis or to maintain your fitness level in the long term. Cycling, hiking and dancing and playing enjoyable team sports, you can be fit and stay fit for life, by participating in enjoyable forms of exercise such as swimming.
When starting a new exercise regime, have a plan! Make a list of your goals in an exercise journal. Choose a workout that you enjoy, and begin by performing a low intensity version of this. With each week, increase the intensity and add an extra five minutes to your workout. Remember to make a note of your progress in your exercise journal, as this will only encourage you to stick with the plan.
A great way to help you get fit is to invest in a decent home gym. Sometimes gym memberships can be too expensive or they can even be inconvenient. You can workout whenever you want, from the comfort of your own home, by having a home gym.
Invest in a good pedometer to track the steps you are taking. A healthy goal per day is to get in 10,000 steps per day every day. Purchasing a pedometer will let you keep track of how you are doing and motivate you to make those changes to get more in. Treat it like a game and see if you can beat your best.
Determine what your goals will be for each training session. Shorter trainings will more effective than long sessions. Try to aim for multiple 15 minute focus and sessions on just one or two different training goals for each period. This type of training will provide more frequent reinforcement without overwhelming your pup all at once.
All the major clubs offer fitness classes for those who wish to exercise in a group setting. If seeing others working out for a goal inspires you, definitely choose this option. You can find kickboxing, aerobics, stretching and swimming, among the classes offered. You can also incorporate the knowledge that you obtain during classes, into your own home exercise program.
Add calcium rich foods, such as low-fat milk to your daily diet to boost the effects of your workouts. Try to consume at least 600 milligrams or more of calcium everyday. This about two glasses of low-fat milk. Also add other calcium-rich items to your diet such as broccoli, cottage cheese, low-fat yogurt, etc.
If you alter the way you normally hold the weight bar while bench pressing, lower the amount you are pressing by ten percent. Just a simple grip change means you will be stressing different joints and muscles than you are typically used to, which could lead to injuries. The weight decrease will help prevent these injuries from occurring.
Staying on your fitness program is the single-most important gift you can give yourself and family. By significantly increasing your activity levels, the pay-off will be that you will feel better, look better, and the exercise will increase your energy level. Give yourself the gift of health by implementing a exercise and fitness plan into your life.