When thinking of physical fitness, many men, women, and children might feel that these things are so far out of their reach. This may be caused by discomfort with weight, health conditions, or simple clumsiness.
However, the truth is anyone is able to become physically fit.
It only requires working around individual problems to find a method of improving fitness level without taking risks to health.
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Determining Health
Talking to a medical doctor and getting a check-up is the first part of getting in shape.
Physical fitness is within any individual’s reach, but looking for potential complications is the first step in determining why it is possible.
The average individual who does not have any health conditions is able to start a workout routine that will help burn fat, build muscle and improve fitness levels.
Those who have health conditions or particular concerns relating to exercise will need to discuss the options with a medical doctor. Concerns that might require special exercise methods include:
- Heart conditions
- High blood pressure
- Diabetes
- Cancer
- Asthma
- Pregnancy
Though health conditions like heart disease or diabetes will require special care during the exercises, it does not mean that physical fitness is out of reach.
Rather, it means that it is best to discuss potential problems with the doctor and get advice about how to start based on the specific health concern.
Starting Slow
The best way to become physically fit for any individual is starting slowly and gradually working up to the preferred fitness level.
Anyone who is striving to lose weight and build muscle should begin with exercises that improve fitness levels without causing any discomfort or taking risks of injuries.
Fortunately, several exercises are available that are perfect for the beginner.
The best way to start slow when beginning an exercise routine is by planning easy exercises like walking. Anyone can begin with walking to help build up the heart and reduce excess fat on the body.
Starting the plan with walking for 15 minutes a day and then slowly building up to longer time periods is a way to get started without losing the motivation to continue due to extreme muscle soreness or risking potential injuries.
Before starting a walk, it is best to take time to stretch out the muscles. Spend time on some basic stretches, but never bounce or try pushing the body past a comfortable stretch.
Stretching is an important part of any exercise, even just for walking, because it keeps the muscles limber and flexible.
After about a week of walking for 15 minutes, it is best to add more time to the routine and gradually build up the amount of time to half an hour or 45 minutes, depending on personal preferences.
Slowly building up to more time will keep the muscles working harder and helps improve physical fitness without getting stuck at the same level for too long.
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Building on the Foundation
Starting slowly with simple and easy to perform exercises like walking is only the foundation of improving physical fitness. It will take a combination of cardiovascular exercises and resistance training to build on that foundation and get the body at any preferred physical fitness level.
After getting used to at least half an hour of walking, it is best to start increasing the speed to a faster walk. If it is possible to start working up to a jog, it is best to begin jogging.
Jogging is best left for younger age groups, but if it feels comfortable on the body, it is best to start adding a jog or run to the routine. Even short jogs followed by long periods of fast walking will help.
Beyond building on the cardiovascular exercises, it is also important to start adding in some resistance training. Resistance training is about building muscle, but it does not always mean lifting weights.
Instead, it means finding ways to strengthen the muscles throughout the body.
Resistance training might mean running on the beach, lifting weights, performing sets of exercises that make use of bodyweight like pushups and squats or swimming.
The best method of building muscle depends on factors like age, personal comfort levels and muscle strength in the beginning.
Those who have never worked on building up muscles or who are unable to lift weights for any reason should consider swimming or exercises on the beach as an alternative to traditional weight lifting for muscle building.
Avoiding the Plateau
It is a myth that exercise will eventually end up reaching a plateau where it is either impossible or very difficult to make further fitness or weight loss changes.
The plateau occurs when the exercise routine becomes set and no longer pushes the body beyond the previous routines.
While it is appropriate for those who have reached their goals and only wish to maintain the current fitness level, anyone who is striving for more weight loss or more muscle growth can avoid the plateau problem.
The key to avoiding the plateau is continuing to challenge the body.
This does not mean it is necessary to try squeezing in another half hour or hour of exercise per day; instead, it requires changing the routine with new exercises, more weight or longer time.
Ideally, the best way to continue adding to the body’s ability to continue improving fitness level is by adding around ten percent to the exercises or completely changing the routine.
For example, someone who is primarily focusing on cardiovascular exercise might add two or three days of weight training to the routine.
Those who are focusing on weight training and aerobic exercises might add around ten percent more weight to their normal weight training sessions. Alternatively, adding another set to the weight training without adding more weight will still have an impact on the body.
Understanding Why Physical Fitness Is Possible
Learning the basics of starting slowly and gradually building up to an improved fitness level might seem that it simplifies the situation.
The reality is that starting slowly and building up is the only way to get physically fit when working around health concerns or when first starting out in exercise.
Physical fitness is possible for anyone who is able to move because it does not require complicated weight lifting machines or running for hours on a treadmill.
Instead, it means getting active and improving the body while working within the particular confines of personal ability and current fitness levels.
The goal of getting fit is learning personal limits and gradually improving the body so that the limits grow and abilities improve. Exercise and fitness are about discipline, motivation, and abilities.
Anyone who is ready to get started and work on improving fitness will have the ability to reach personal goals because it is the determination to keep trying that makes a difference.
Working on Motivation
Those who have problems with motivation can get fit, though it might take a little work on improving the interest in exercise. Motivation is easily lost when the exercises seem boring but is simple to maintain when the workout is enjoyable.
Getting motivated might mean inviting a good friend on the daily walks or even playing a favorite sport rather than focusing on boring workouts.
Simplicity of Fitness
Physical fitness is always within your reach because it does not require any complications. It simply means getting active and planning to make the activities a part of the normal weekly schedule.
Working around a busy schedule is not even challenging since exercises like pushups, crunches, and running in place are possible to work into short breaks in favorite TV shows.
Physical fitness is always within your reach, even if you have health conditions or are working around obesity.
Instead of focusing on the difficulty of getting in shape, it is important to maintain motivation and focus on the simplicity of starting slow.
Physical fitness will always follow when the goal is a gradual improvement that begins with easy exercises like walking or swimming and works up to more challenging exercises.
Whether you are just getting started with improving your physical fitness or an avid fitness expert; it is important to track your progress to ensure that you are continuously improving.
Frequently Asked Questions (FAQ)
Should I hire a personal trainer?
A personal trainer can help you get into the swing of things if you’re new to exercise or have specific goals in mind. Click here to learn more.
How many days a week should I exercise?
This depends on your goals and how much time you have. Three days per week is a good overall goal to have. Check out this article to learn more.
What if my doctor tells me that I should not exercise?
Always listen to your doctor.
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