Starting a Fitness Program

Exercise is an essential part of any "diet" or weight loss program. Over the years, the many benefits of exercise have been proven. Exercise helps to lower the risk of developing many diseases and health conditions and actually improves the symptoms of some diseases. It increases energy, causes a general feeling of well-being, and reduces stress. Exercise also helps to replace fat with muscle mass, which in turn increases the body's ability to burn fat and lose or maintain weight, since muscle burns calories more efficiently than fat. Last, but certainly not least, exercise will help you to fit into that favorite outfit...

The most important thing to do before starting an exercise program is to consult with your healthcare provider to determine if it is safe for you to exercise and if any specific types of exercise are unsafe for you at the present time.

If you have not exercised for a number of years, your body is de-conditioned and you will need to take it slow. If you go from being a couch potato to doing too much all at once, you'll feel overwhelmed, discouraged, and you will increase the risk of an injury. All of these things could result in your abandoning your fitness plans. If you are used to doing nothing at all, don't try to run for 30 minutes on the treadmill the first day! Start off slowly by walking and gradually increase the intensity of your activity to keep challenging your body. Gradually means to increase the intensity every month or so; don't be in any big hurry to complete the "perfect workout". Becoming fit will take time. Consistency is more important than intensity in the long run. You need to make exercise an essential part of your life on a consistent basis in order to see the long-term results. Aim for 30 consecutive minutes of increased activity on 5 days each week. Start all workouts with several minutes of warm-up or stretching to avoid injury.

There are many ways to monitor your progress towards your goals. Most of us are obsessed with our weight as the only determination of success. That "magical number" on the scale has been given too much power over us over the years. Weigh yourself just once weekly, and try not to get discouraged about how slowly you seem to lose weight. Most people who are following their food plan for losing weight are and exercising consistently can expect to lose an average of 1-2 pounds each week; this means that you may stay the same some weeks or may lose 2 1/2 -3 pounds in an occasional week. As long as you are consistently following your eating and exercise program, you are headed in the right direction. So don't obsess over the number.

Consider some of these other markers for your health and progress towards your fitness goals.

• Blood Pressure- High blood pressure, or hypertension, increases the risk of heart attack, other blood vessel diseases, stroke, and kidney failure. Monitor your blood pressure with a reliable home machine or for free at a local supermarket or drugstore. As you become more physically fit, your blood pressure should decrease towards the goal of less than 130/90. If you are taking medications prescribed by your healthcare provider, do not stop them without his or her instruction. Keep a log of your blood pressure readings.
  
• Body Measurements- Muscle takes up less room than fat, so as you build more muscle and lose fat your clothes will fit better and you will notice a decrease in your measurements. Measure your waist, hips, upper arms, and thighs every month. Even if you are not seeing huge losses on the scale, you will likely see changes in your measurements.
  
• Resting Heart Rate- When you are out of shape, your heart beats faster in order to supply the body's cells with nutrients and oxygen. As you become more physically fit, your heart will become more efficient and your heart rate will decrease. Aim for a resting heart rate between 65-70 beats per minute.
  
• Body Mass Index (BMI)- The BMI is a rough estimate of the percentage of body fat that you have. To calculate BMI, multiply your body weight by 703.1 and divide that by your height in inches. Divide that result by your height in inches a second time. You may also use one of the many online BMI calculators that are available. A healthy BMI range is between 19 and 25.

Physical fitness will help you to gain the self-confidence and strength needed to face life's many challenges. Leading a healthy lifestyle, eating well, and exercise should be a central part of your life. These are the foundations for health.