Many People in todays society are concerned about weight-loss how ever what most people don’t realize is that if they work on their posture as well as exercising to lose weight they will look better look slimmer and exude confidence. Working on standing taller and holding your shoulders back instead of letting the chest to drop and shoulders to round forward will help you look so much better. One way to do this is to pretend that you are a puppet with a string at the top of your head pulling you up, as well as a string attached to your chest pulling it up. Keep your shoulders back and down all while doing this and while your at it Balance on one foot and pat your tummy while patting your head. Your Personal trainer should be very attentive to this while giving you your fitness program.I borrowed this from http://www.mayoclinic.com/health/fitness/HQ00171
Starting a physical fitness program may be one of the best things you can do for yourself and it will benefit your health. Physical activity will help reduce your risk of chronic disease, improve your muscle tone, coordination and balance, one of the greatest benifits to starting a fitness program is it will help you lose weight , improve your sleep habits and self-esteem. And there’s more good news. You can do it in just five steps.
The first Step consider your fitness ability
You might have several idea’s of how fit you are or may not be. Assessing and recording Your baseline fitness level will allow you target where you are and to measure your progress. If you gauge your abilities in aerobic , muscular fitness, flexibility and body composition, you will want to consider recording:
- Your pulse rate before and after do your exercise of choice
- How long it takes you to do that exercise
- How many push-ups you can do at a time
- Your flexibility
- Your waist perimeter as careful measured around your unclothed abdomen just above your hipbone
Second Step create your fitness program
You will need to design your fitness program, keep these points in mind: you’ll need a plan. You may want to hire an personal trainer to assist you in identifying where you are
- Set your fitness goals. Did you start a fitness program to help lose weight? Or do you have a further driving force, such as preparing for a marathon? If you Have clear goals that will help you gauge your progress it will set you up for success.
- Create an objective routine. Most people should aim for at least 30 minutes of moderate-intensity aerobic activity — or 15 minutes of dynamic aerobic activity — a day. You will also need two or more days of strength training a week.
- Set a pace and make improvements every day no matter how small. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a personal trainer for help designing a fitness program that will gradually improve your range of motion, strength and endurance.
- Build movement into your daily routine. Finding time to exercise can be very testing. To make it easier, schedule time to exercise as you would any other appointment like your Dr or Dentist. Plan to watch your favorite show while walking on the treadmill, or audio book while riding a stationary bike don’t read anything if you can read your not working hard enough.
- Plan to embrace diverse activities. diverse activities (cross-training) can keep exercise tediousness at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
- Allow time to recover. Many people start exercising with furious enthusiasm , working out too long or too intensely never giving up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
- Record it . A written or recorded plan will encourage you to continue on following your plans.
Third Step bring together your gear
You’ll probably start with athletic shoes. Be sure to seek professional advice to pick shoes designed for the physical activity you have in mind.
If you’re setting up to invest in exercise equipment, choose something that’s realistic, agreeable and easy to use. You may want to try out certain types of equipment at a fitness gym or with a personal trainer before spending hard earned dollars on your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Forth Step Get happening
Now you’re ready for action. As you begin your fitness program, keep these tips in mind:
- Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
- Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.
Fifth Step keep an eye on your improvements
Retake your personal fitness assessment within six weeks after you start your fitness program and then again every 6 to 9 weeks. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.