If you want to get in shape and adopt a healthier lifestyle, you should design your own fitness program. Keep reading for some helpful tips you can use to create a program adapted to your needs.
You need to develop a fitness program that is divided into several steps. Do not expect to be able to workout for an hour everyday right away, especially if you are out of shape. If you are just getting started, you should work out two or three times a week for thirty minutes. Your goal is to work out more regularly and for longer periods of time: plan on moving on to the next step after a month or so. Keep challenging yourself but make sure you adopt realistic goals. Find things to keep you motivated: reward yourself when you reach your goals.
Establish different workout routines you enjoy. Do not include more than four exercises into a thirty minute long routine. Your fitness program will be much more efficient if you try doing as many reps as possible instead of moving on to the next exercise. Take breaks and stretch in between reps if you need to, and try adding one rep for each exercise on a weekly basis. Do not always start with the same exercise. The last reps you do will be the less efficient ones since you will not have much energy left: try starting with something different every time. Always stretch every muscle of your body, take frequent breaks and drink plenty of water when working out.
If you are out of shape, you need to focus on developing your core muscles first. Strengthening your core muscles will allow you to work out for longer periods of time. You can develop your core muscles by doing very simple exercises such as abs, push-ups, pull-ups or using an exercise ball. Keep things interesting by doing different kinds of push-ups. Working on your core muscles should remain an important part of your fitness routines.
Find a good cardio workout you enjoy. Working on your cardio will allow you to burn a lot of calories and strengthen your heart. Start slowly: cardio can be exhausting if you are out of shape and even dangerous if you already have health issues with your heart. Talk to your doctor to make sure cardio is safe. Work on your cardio once or twice a week at first, and explore different activities. You could run, swim, ride a bike, practice a martial art, dance, do some aerobic exercises and many other things. Do not overdo it with cardio or your body will have to burn the muscles you worked so hard on developing to keep up with a cardio workout that is too intense.
Once you have developed your core muscles and can work on your cardio on a regular basis, start adding more exercises to your different routines to target specific muscle groups. This will allow you to tone your body and develop it in a harmonious way. You could introduce weight lifting in your fitness program to develop your arms or use a rowing machine if you want stronger legs. Make sure you exercise every muscle group at least once a week and do not neglect any muscles if you want to keep a natural and harmonious look.
Make good use of these tips and develop a personalized fitness program. Do not rush things and always work out safely!