The first thing to remind people who want to get fit is that it needn’t be a complicated process. Don’t let yourself be put off by technical jargon and fancy equipment: all you need is to find the will power, and some straightforward guidelines- which you will find here!
#1- If you have done little or no exercise for a while (or, perhaps, at all!) then it is important to visit your doctor for a full check up before beginning. It is essential for those who are obese, have high cholesterol, or diabetes. Once your doctor has given approval, the best course of action is to book an assessment with a professional fitness instructor. This may seem like a lot of time consuming work, but it is far better to start off on the correct foot than to store up problems for later on. Your doctor may discover a previously undiagnosed condition, or if you have a condition you are aware of, you will be advised on the best way to manage it.
At the gym, a fitness professional will assess your strengths and weaknesses, which is key to planning a suitable exercise routine and avoiding injuries. If you forge ahead alone, you may well end up over facing yourself and straining a muscle, or becoming disheartened by over ambitious goals. This leads us to secret number 2.
#2- Start with walking, not running. Be realistic about your current fitness level- if you haven’t exercised in years, it is essential to respect your limitations. A steady, measured approach is the only way you will be successful in your fitness attempt.
#3- Set goals for yourself. Break larger goals into smaller, specific goals- if you just hope to shed 10 pounds in a year, there is a danger that you will wander off track. So, set small achievable goals that are within your current capabilities. Improvement will come with time and persistence.
#4- Initially, just exercise one muscle group per session. Slowly add a set as the weeks go by. Listen to your body- if you are aching so much that movement is difficult, take a break and let your system recover. If you run too much early on, you are risking shin splints, so keep the distances short and take rest days in-between. If you are lifting weights, stick to the lighter ones for your first few weeks.
#5- One of the most important pieces of advice is this: create a social support network. Whether this is family members, friends, colleagues or a sports coach, you will be much more successful with other people to inspire and encourage you on your journey. A work out buddy is great for those days when settling down in front of the TV seems more appealing than getting out there!
#6- Pay attention to your diet, but don’t over-complicate things. If you really want guidance, see a nutritionist. Otherwise, follow these simple steps. Avoid foods with high-fructose corn syrup and added sugar. You are aiming for a high nutrient to calorie ratio. Take a note of everything you eat for a week, and see if you are casually snacking on fatty or sugary foods. If you are, replace them with fruit or a handful of almonds.
Keeping fit is an investment in future good health, and will make a huge difference to your life. These tips are designed to make sure you are investing your time and effort in the most effective way possible.
