15 Minutes To Fitness

Why Fitness has become, currently, such a widely discussed topic?

Your health and wellness is determined by both your physical and mental fitness. Both these functions need to perform in unity, at the desired level, for you to carry on your daily tasks, achieve goals and lead a happy and contented life.

Your physical fitness is the ability of your body to function effectively throughout your workday  and still retain enough energy  to handle any extra stresses or emergencies which may arise  in our lives almost every day. You will reach your desired level of  physical fitness faster by understanding the different components of physical fitness and how they jointly determine your fitness level.

Again, for attaining desired levels of  physical fitness, several factors have to come into play. The following will give a basic understanding of how these affect your wellness and fitness:

To be fit and active, your muscles have to function with energy; ie, they should be able to exert the required strength to perform routine activities.

Your joints need to be flexible and as smooth as possible in their functioning;

Your heart and lungs have to be healthy to deliver oxygen to the cells in your entire body and flush out the waste from the cells.

Your body weight and fat composition should be within acceptable limits to attain fitness and carry on the normal activities.

While there are other  factors also that merit consideration, the 4 factors listed above are of primary importance for you to attain your physical fitness.

7 Steps To Fitness Success

Everybody starts with true intentions to get fit through the fitness programs they buy. However, most of them are not consistent in their efforts and determination to succeed. Invariably, they end up failing even before they have started. What you really need to do is having patience, perseverance and passion to achieve your goals.

If you bring in these qualities in your fitness program, you are more likely to see positive results in 3-4 months. You may see the results earlier also, but, if you don’t please continue with dogged determination for at least 4 months before deciding on further course of action.

What exactly you should do? Follow the steps explained below:

7 steps to help you with your fitness success.

1.  Choose the right physical activities, sports and games on a regular basis that will develop muscle strength, cardiovascular capacity and joint flexibility.

2.  Regularly, participate in physical activities that involve the large muscle groups of the body, by lifting weights or doing resistant training work outs to strengthen your muscles.

3.  Keep a watch on your weight and body fat. Maintain them within the ranges that are apt for your age and height. If you need to lose weight, a general rule to follow is to eat less of fat foods and exercise more. Do not starve or go on crash diets.

4.  As far as possible eat a healthy diet. Good nutrition leads to good health.Make sure that your body gets its requirements of good nutrition in appropriate amounts by choosing your food items wisely.

5.  Your body needs adequate rest every day to recoup its strength. Give it by getting yourself 7-8 hours of sound sleep everyday. Sleep helps to rest and restore your body – both physically and mentally.

6. As in any other activity, you need to remain focused on what you are determined to achieve. Resolve to make time to exercise on a regular basis. Consistency gets results. While exercising,don’t just go through the motions, but,focus on the muscles you are exercising.

7.  Adhere to healthy lifestyle choices. Avoid smoking,use of drugs, excessive drinking and daydreaming.Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true. Go after healthy eating and regular physical activities.

That should get you started on the right note. All the best!

8 Tips To Fit Your Personal Fitness Program In Your Daily Life

Are you wondering how to incorporate your fitness program into your daily life? You know that you have to do something to get in shape but then can’t figure out how to go bout it.

You are aware that our day to day jobs are physically less challenging, than they where 2 generations ago,leading to more sedentary life styles. It is well known that there are benefits when we exercise and  combine it with healthy diet. But,how or where to start is a baffling question for almost everybody.

To find out how should you go about this task, read below:

1. Get professional advice first

First thing you need to do is consult your doctor and seek his advice about your plan to start exercising. Once you get the green signal from your doctor, continue with the subsequent steps.

2.Take a firm decision to Start Exercising and Eating Right

By making this decision you make a commitment to yourself. Your decision to change your behavior, in order to get into shape, creates new possibilities to launch your program with a passion.

3.  Create a master plan

Develop answers to these questions:

When can you work out? Morning, afternoon or evening?
What exercises do you need to do? Aerobics, resistance or weights?
What foods you should be eating regularly and which ones you should eat in moderation?
What precautions you should take to prevent burn outs?

4. Develop a daily action plan

Then break down the master plan into weekly and then into daily activities, like, “work out for half an hour for 3 days first two weeks; increase to one hour a day for 4 days a week by week no:6. Reduce calories intake by 10% every month for 4months”

You now have a blue print to follow.

5.  Create proper records of your plan and progress.

Being aware that you have a blueprint to follow will help you set realistic goals and motivate you to find at least a few hours a week to start exercising. You are already half way to realise your goals.

Do not let the momentum you have built up to die. Continue doggedly to write your plan in as much detail as you can and remember to record your progress at least every other day if not daily.

6.  Track your progress regularly.

This has to be done in a syatamatic manner with guidance from your doctor or trainer. Many people do it in fits and starts and lose the valuable momentum they built up through smart work initially.

By comparing your blueprint and weekly progress report you will be able to assess your progress accurately and make any adjustments needed to the fitness schedule for the remaining period.

7.  Make yourself accountable for executing your plan.

It pays to have someone oversee your performance and point out deviations before the plan derails. The best solution would be to
hire a personal trainer for a few sessions to help you get started.
The trainer can guide you on the basics of exercise and eating healthier. It may also be safer to learn from him/her how to perform the exercises in the right manner.

If you cannot get a trainer, seek the help of friends, relatives or colleagues.

8.  Keep motivating yourself constantly.

Now that you have a plan, all you need to do is follow it. This is the most difficult part. Take a look at your plan every day in the morning. You need to be mentally prepared for the day’s challenges ahead of you. The daily schedule in your hand will help you achieve your goals for the day with lesser strain.

To succeed in life you need to know your commitments, gather several information, make detailed plans and execute them successfully.Test these  and you will see that developing your own exercise and diet program is not that difficult at all!