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Assess Your Fitness Level

The document provides guidance on starting an exercise routine, including assessing your current fitness level, designing a balanced fitness plan with clear goals, assembling appropriate equipment, getting started slowly and monitoring your progress. It recommends recording baseline fitness scores, creating a routine that includes both aerobic and strength training, choosing enjoyable activities, listening to your body, and being flexible. The overall message is that developing a sustainable exercise habit requires planning, pacing yourself, and tracking your progress over time.

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Dennielle Leander Espinosa
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32 views3 pages

Assess Your Fitness Level

The document provides guidance on starting an exercise routine, including assessing your current fitness level, designing a balanced fitness plan with clear goals, assembling appropriate equipment, getting started slowly and monitoring your progress. It recommends recording baseline fitness scores, creating a routine that includes both aerobic and strength training, choosing enjoyable activities, listening to your body, and being flexible. The overall message is that developing a sustainable exercise habit requires planning, pacing yourself, and tracking your progress over time.

Uploaded by

Dennielle Leander Espinosa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Espinosa, Therese Dennielle

BSME-1

1. Assess your fitness level

-You probably have some idea of how fit you are. But assessing and recording baseline fitness
scores can give you benchmarks against which to measure your progress. To assess your aerobic
and muscular fitness, flexibility, and body composition, consider recording:

Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)

How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41
kilometers)

How many half situps, standard pushups or modified pushups you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference, just above your hipbones

Your body mass index

2. Design your fitness

-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:

-Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you
have another motivation, such as preparing for a marathon? Having clear goals can help you
gauge your progress and stay motivated.

-Create a balanced routine.

-For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also
aim to incorporate strength training of all the major muscle groups into a fitness routine at least
two days a week.

-Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress
slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist
for help designing a fitness program that gradually improves your range of motion, strength and
endurance.

-Build activity into your daily routine. Finding time to exercise can be a challenge. To make it
easier, schedule time to exercise as you would any other appointment. Plan to watch your
favorite show while walking on the treadmill, read while riding a stationary bike, or take a break
to go on a walk at work.

-Plan to include different activities. Different activities (cross-training) can keep exercise
boredom at bay. Cross-training using low-impact forms of activity, such as biking or water
exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to
alternate among activities that emphasize different parts of your body, such as walking,
swimming and strength training.

-Allow time for recovery. Many people start exercising with frenzied zeal — working out too
long or too intensely — and give up when their muscles and joints become sore or injured. Plan
time between sessions for your body to rest and recover.

-Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

-You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you
have in mind. For example, running shoes are lighter in weight than cross-training shoes, which
are more supportive.

-If you're planning to invest in exercise equipment, choose something that's practical, enjoyable
and easy to use. You may want to try out certain types of equipment at a fitness center before
investing in your own equipment.

-You might consider using fitness apps for smart devices or other activity tracking devices, such
as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started

-Now you're ready for action. As you begin your fitness program, keep these tips in mind:
-Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down
with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10
minutes without getting overly tired. As your stamina improves, gradually increase the amount
of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

-Break things up if you have to. You don't have to do all your exercise at one time, so you can
weave in activity throughout your day. Shorter but more-frequent sessions have aerobic
benefits, too. Exercising in short sessions a few times a day may fit into your schedule better
than a single 30-minute session. Any amount of activity is better than none at all.

-Be creative. Maybe your workout routine includes various activities, such as walking, bicycling
or rowing. But don't stop there. Take a weekend hike with your family or spend an evening
ballroom dancing. Find activities you enjoy to add to your fitness routine.

-Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You
may be pushing yourself too hard.

-Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

5. Monitor your progress

-Retake your personal fitness assessment six weeks after you start your program and then again
every few months.

- increase the amount of time you exercise in order to continue improving. Or you may be
pleasantly surprised to find that you're exercising just the right amount to meet your fitness
goals.

-If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a
class at a fitness center may help, too.

-Starting an exercise program is an important decision. But it doesn't have to be an


overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit
that lasts a lifetime.

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