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Start Your Fitness Training

step 1 assess your fitness level:    Assessing and recording base line fitness scores can give you bench marks to measure progress over times, besides your overall goal, which keeps you motivated to stick to a exercise program. You want to assess your aerobic fitness, muscular fitness, flexibility and body composition. Consider recording.


  1. Your pulse rate before and after you walk 1 mile (1.6 kilometer).
  2. How long it takes you to run a mile, if your new to exercise, or older walk a mile (1.6 kilometer.)
  3. How many pushups you can do in a minute. And  How many pushups you can do without resting between reps. also pick a exercise more your core muscles, and leg muscles.
  4. How far you can reach your toes, while seating on the floor with legs in front of you. PS don't let your knees pop up, also if there is any pain record that as well.
  5. your stomach and waist circumference.
  6. Your BMI


Step 2 Design your fitness program:   Will keep you exercising every day. Keep these points in mind.

  1. Consider your fitness goals. Helps you stay motivated,  having clear goals keeps you in gauge. Your goals gauge your progress.
  2. Create a balance routine. Aim to 150 minutes of moderate aerobic intensity. 75 minutes of vigorous aerobic activity. 2 to 3 days or more of strength training a week. 1 day of stretching and flexibility.
  3. Go at your own pace. start cautiously and progress slow. If injured talk with a DR or personal therapists to help you design a program around your injury, and hire a personal trainer to see that you’re doing the routines correctly so you don't re injury yourself.
  4. Build activity into daily routine. Find the correct time for you to work out. One that has less distractions so you are only focus on your exercise routine and nothing elts. Use this time to be stress free. schedule yourself just like you would any other appointment you would plan. If you like TV, or music do that when you are doing your cardio work out. when you are working out with strength or weights listen to music while you work out. if you work out during a song you like try working out to that entire song.
  5. Plan to include different activities every day. Research different things to do. hire a personal trainer for 1 session to show you how to look up different exercise. Try cross training, alternate different muscle groups each day. work out main muscle groups and opposite muscle groups from that muscle.
  6. Allow time to recover. Never work out the same muscle group the next day. allow a day off for your body to rest and recover, witch with decrease any injury.
  7. Put it on paper Encourages you to stay and on tract. you work out without stopping to think of what to do next.

Step 3 Assemble your equipment:Buy athletic clothing. Put down were you plan on work out at a gym, or your home gym. Do you need a personal trainer? If you are buying your own equipment buy something that is practical, enjoyable, and easy to use. You can also go to a local gym or fitness center and see what equipment is being used. You can also look up a personal trainer in your area and hire them for 1 session to help you find something that works, or how to use the equipment correctly.

Step 4 Get started:   Now you’re ready for action. Keep these tips in mind.

  1. Start slow and build up. Give time to warm up/ cool down 10 minutes total.
  2. Break up your work outs do all exercise in one session. Break your workouts in 15 minute session.
  3. Be created Your workouts include different forms of exercise strength, and cardio. Go on a long walk, or take your family out for a nice long hike, go out and bike the trails, run a trail.
  4. listen to your body if you fill  sick or body pain take a break and look at your program you may be working to hard and you can cause injury.
  5. If you’re sick or not feeling good take a day or two off.

Step 5 Monitor your progress:Every 6 weeks retake your fitness test that you did at the beginning. If nothing happen increase intensity, increase session, or increase how long your work out, or located a certified personal trainer. Wright if your closer to your goal or if you’re heading in the wrong direction.

  1. If you lose motivation create a new goal.
  2. Workout with a partner, family member, a friend or hire A personal trainer. If you look there is some trainers out there that will do the workout with you. Instead of just standing around commanding on what to do.
  3. Wright what you did on paper and charts the date, the exercise, reps, set, weight. Then create a chart to see progress over time for that certain exercise. 

This article was provided by Fantastic fintess
For more information on Fantastic fintess, check out their full profile here.
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