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Fitness programs: 6 steps to guide your selection
Finding the right fitness program may be your ticket to getting in shape. Set your goals, consider your likes and dislikes — then go for it!
By Mayo Clinic staffFitness programs abound, from yoga and Pilates to step aerobics and strength training — either at home or in a gym. So which type of fitness program is best for you? Use these six simple steps to find out.
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
- Your pulse rate before and immediately after a one-mile walk
- How long it takes to walk one mile
- How many push-ups 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 at the level of your navel
- Your body mass index
You may also want to consult your doctor before beginning an exercise program, especially if you've been sedentary or you have any chronic medical conditions.
Step 2: Determine your fitness goals
Keeping your fitness level in mind, think about why you want to start a fitness program. Perhaps your doctor has suggested that you start a fitness program to lose weight. If you're already active, perhaps you want to rev up your fitness program to prepare for a 5K race or get ready for a favorite sport. Having clear goals can help you stay motivated.
Step 3: Consider your likes and dislikes
Next think about the types of physical activities you enjoy most. After all, a fitness program doesn't need to be drudgery. You're more likely to keep up with a fitness program you enjoy. If you love riding your bicycle, consider a cycling class. If you have a blast on the dance floor, an aerobics class that includes dance moves would be a good bet. If you're a social person, a gym or health club membership may be the ticket. If you prefer to exercise alone or you find health clubs intimidating, exercises you can do at home may be best.
Next page(1 of 2)
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Sept. 17, 2009.
- The adult fitness test. President's Challenge Program. http://www.adultfitnesstest.org/adultFitnessTestLanding.aspx. Accessed Sept. 17, 2009.
- Teixeira PJ, et al. Mediators of weight loss and weight loss maintenance in middle-aged women. Obesity. In press. Accessed Sept. 17, 2009.
- Fitness fundamentals: Guidelines for personal exercise programs. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/fitness.htm. Accessed Sept. 17, 2009.
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