Assess your fitness level - You probably have some idea of what shape you are in. But some basics can help give you benchmarks to measure your future progress. Some simple ideas to start are.
Take your pulse before and after a one mile walk. Time how long the one mile walk takes you.
How many push ups , sit ups you can do at one time. Sit down and see how far you can reach toward your toes.
Take some measurements waist, chest, arms, & take your weight. This will give you a good place to start and measure your progress.
Design your fitness program - We often tell ourselves I'll exercise every day but then get discouraged if we don't stay on track. So we need to design a simple reasonable fitness plan. Remember no one plan is perfect for everyone let's find yours. We will have a fitness survey coming soon to help you along. Look for it soon in our Fitness section !
Consider your goals. Is your goal to lose weight get your heart healthy or strengthening your body and having more energy to play with your kids. Training for a local race or a team sport. Having a goal will motivate you and help you gauge your progress. Start to set your goals and browse our sections for activities you are interested in. Look for activities you think you will enjoy. If you have fun at the activity you are much more likely to stick with it. Fitness can be FUN.
Plan a resonable progression for yourself. If you are starting out again or for the first time go slow in the beginning. Small steps repeated equal sucess!! Set monthly goals and celebrate your progress. Build activities into your day take the stairs when you can ride an exercise bike while your watching tv or reading ect. Sometimes a team sport or training for an event will be the factor because you will always want to improve.
Variety! Try different things to keep it fresh. Cross training in various activities can prevent injuries and overuse of certian joints or body parts. Different things like walking/running, strength training,swimming,biking,yoga or martial arts are great examples. If you are not sure how to start consider a personal trainer for several sessions to get you started. Check in our Find it Directory for some great trainers ! There is always somthing new we can learn. Don't be afraid to ask if you have questions. We at Tri Fitness America are a great resource. If we can't give you the answer to your fitness question odds are we know someone who can. Send us an E-Mail anytime. Give yourself time to recover don't overtrain. Take a day off now and then between sessions to rest. PUT IT DOWN ON PAPER ! You are 10 times more likely to keep up your routine and goals if you have written it down and posted it where you will see it every day.
Get Started - Start by getting the things you need together. Shoes, workout clothes , ect. Get a gym meberships, schedule a class (yoga or maybe martial arts), trainer session or join a team sport. Make the commitment to start and go. Have a friend as a fitness buddy to provide extra motivation. Listen to your body if you feel short of breath, dizzy or nausea, take a break. Be patient and flexable with yourself rome was not built in a day.
Check your progress - Check your assesment your took to begin about every 6 weeks or so to monitor your progress and set new goals and benchmarks for yourself to keep improving.
