1. Measure your fitness level
You probably have some idea of how fit you are. But find out for sure. Learn about your fitness level and write down your scores before you start your program. Use the scores as benchmarks against which to measure your progress.
To measure your aerobic and muscular fitness, flexibility, and body composition, write down:
- Your pulse rate before and right after walking 1 mile (1.6 kilometers).
- How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers).
- How many standard or modified pushups you can do at a time.
- How well you move through the full range of motion in your hips, knees, ankles, shoulders and elbows.
- Your waist circumference, just above the hipbones at about the level of the bellybutton.
- Your body mass index (BMI).
2. Design your fitness program
It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:
- Think about your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another reason, such as training for a marathon? Having clear goals can help you measure your progress and stay motivated.
- Make a balanced routine. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to exercise most days of the week.
