From the couch to getting fit
ONE of the best things you can do for yourself is to start a fitness programme. When you transition from couches to crunches, you feel revitalised and exhilarated.
Physical activity improves brain health and lowers the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks.
Going straight for the bench press on day one will be contrary to your expectation of instant six-pack abs and may lead to an injury.
Here’s a guide to help you start a routine and stick to it for the best results without straining yourself:
Identify your fitness level
To track your progress, you must first assess and record your baseline fitness score to establish a baseline for yourself. Record your pulse rate before and after walking one kilometre; determine how long it takes you to walk or run that; know how many push-ups you can do and measure your waist circumference and BMI.
Before beginning an exercise routine, consult a fitness expert and have a physical medical examination.
Design your programme
Exercising every day needs a plan that includes attainable steps and goals. Create a balanced routine and start with easy steps to follow, and then you can continue to raise the bar as your fitness levels improve.
For instance, if your goal is to do a 5km run, start by building a plan that includes shorter runs.
Stick to it
Develop a habit and do it regularly. Make a schedule and exercise at the same time every day. As per the experts, one should exercise at least 150 minutes per week. Start slowly and let your body rest from time to time and choose a time that works best for you.
Eat healthily, stay hydrated
Eat a healthy and balanced diet to boost your fitness programme. While carbs can fuel your muscles, replenish glycogen stores after exercise and assist with the absorption of amino acids into your muscles during recovery, proteins help improve muscle recovery, repair tissue damage and build muscle mass. Consuming healthy fats helps burn body fat and preserve muscle fuel during workouts, making your energy last longer.
It’s equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and gets you ready for your next training session.
Monitor your progress
Conduct a personal fitness assessment every two months. You will come to know about a lot of things such as the need to increase exercise time to continue improving, or maybe you will find that you’re exercising enough to meet your fitness goals.
Remember that starting to exercise is an important decision. It can change your life and provide you with a sense of fulfilment. By planning it carefully and slowly achieving all your fitness goals you can establish a healthy habit that will lead to a healthy body and mind.