How to START FITNESS (in a Lean Way)
Start = The Intention to begin; Come into being.
Lean = Trim the excess, make do with what You have for the journey.;The quality of being suitable to fulfill a particular role or task to rely for support or inspiration; Thin in a Healthy way.
Fitness = The condition of being physically sound and healthy, especially as the result of exercise and proper nutrition, and healthy habits.
Getting started with a Lean Fitness program is the First Step to a new you; Fit, Healthy and Well. This all important first step begins with having some result, or destination in mind. This will provide direction and commitment to your efforts. Think about the big picture of Where You Want To Be. This may involve improving your level of fitness that will enable you to perform a recreational sport (golf, tennis, hiking), elevate your confidence so that you feel better about yourself as you slip into your clothes to go out for date night, or choosing to delete processed food from your diet.
What image, or result, do you want to keep in your head that transforms a better You?
The next question asks, “Why is This Result Important to Me”. There must me a solid purpose to why you will commit yourself to reaching what you have set out to accomplish. This must provide motivation that will keep you moving through the challenges that you encounter on this chosen path. The Why must move you forward, physically in your efforts, and emotionally in your convictions.
The Why of Your Well-Being
The Why behind Your health, fitness and well-being is what keeps you motivated on this journey. There must be a purpose that will keep you on your path; getting up in the morning to do your home exercises, going for a walk in the hills, or visiting the gym.
Establishing a routine that you can commit to, however short, long or frequent you desire, is necessary for the long-term satisfaction you will gain for being able achieve what you set out to do. If you are just committing yourself to such a task make these steps small and steady. Set a realistic goal that is easy to accomplish at first. This will build your confidence.
Challenge yourself then, after a few successful short-term goals, to stretch yourself beyond what is comfortable, or easy to accomplish. There will be some failure along the way. If there is, that’s okay, failure is a learning process, and ultimately will make you stronger for the journey, and boost your well-being.
Challenge yourself to take a risk each day, whether it’s talking to someone new, asserting yourself, trusting someone, dancing, setting a tough workout goal or anything that pushes you out of your comfort zone. Ryan Howes, Ph.D
Your Activity Outcome, or the why of your well-being, has all to do about what is important to you, and what drives you physically, emotionally and spiritually. If you have the desire to venture into the mountains and hike ten miles, developing adequate strength, endurance and balance will be important assets to make this a successful trip. Ensuring that you have adequate nutrition will be important to providing the necessary energy supply required for the expedition. Having proper equipment will also add to the successful completion of your endeavor. Being able to rely on recovery measures to ease muscle soreness, and provide relaxation to enjoy the natural surroundings will add to the spiritual and emotional fulfillment of the trip.
What is Your Activity Outcome?
Remember, over time this may change as you move along successfully accomplishing, or readjusting, your Activity Outcome.
What is Your Fitness Outcome?
Your Fitness Outcome will support the Activity Outcome.
This may be in any aspect of your personal health and well-being, and how this can be benefitted by Elevating your Fitness.
A few examples of your outcome related to fitness are:
- Improved strength
- Increased endurance
- Decreased body weight
- Increased lean body mass
- Increased speed( running or some athletic endeavor)
These are a few common indices of fitness, but wait, there are a few more that are related to your functional ability.
Improving your fitness performance, or ability to engage in activities around the house, or in the outdoors, will require attention of some, or all of these components of fitness.
Activities to Support Outcome
Activities that you choose to engage your fitness program may include a variety, support your outcome and ability level.
An injury, or physical diagnosis, such as arthritis, disc degeneration or rotator cuff tendinitis must be supported by individualized exercise program design by your physical therapist, fitness professional, or medical provider.
Your fitness program does not have to include expensive equipment, or does not require hours and hours of time. It must be efficient and specialized to you. This is the concept of a Lean Fitness Program.
- Home Exercise
- Walking and Running
- Strengthening Program
- Yoga & Mat Work
How Fit Are You?
Establishing a starting point, or a baseline of Your Fitness Level, with a fitness test will provide valuable information for exercise program design and a method to monitor ongoing response to your program.
The Fitness Test can define your fitness level related to your age and ability level.
The Fitness Test can define your aerobic capacity, or ability to perform a steady, submaximal workload.
Specific Fitness Tests are available to define components of your fitness as it relates to:
Cardiovascular Health: How the heart responds to a given workload. For example, what is your heart rate response to walking at a given speed, inclination and distance.
Muscular Strength: How a given muscle, or muscle group, is able to move an external load. For example, how many reps you can lift, push, or pull, a 25- pound weight.
Joint Flexibility: How a given joint, or muscle group, is able to move through a range of motion. For example, how many degrees of motion the hip is able to flex toward your trunk.
Fitness Test Calculator
A proven fitness test that I recommend you use as a predictor of your aerobic capacity related to walking is the Walking Test.
This must be performed on level terrain over a distance, one mile, exactly. You can do this on a track, 4-laps, or measure in your neighborhood by driving over a one mile distance to establish your start and end point.
You will need to measure the Time it takes to complete the one mile distance, and secondly, measure your heart rate at the completion of the one mile walk.
Visit the provided link to learn more.
Link: http://www.exrx.net/Calculators/Rockport.html (graphic below)
Write down your specific testing results here:
- VO2 Max
- Population Average
* Keep these results, and in one to two months perform a follow-up Walking Test to measure your progress.
Answer the following questions.
How have you arrived at Your present level of fitness, health and well-being?
Are you uncertain what to do next to achieve fitness, improved health and well-being?
- What is important to you?
- What motivates you?
How committed are you to make this journey?(scale of 1-10).
Present Level, You Are Here
Answer the following questions on scale of 1-10
- My present level of fitness is
- My present level of health is
- My present body weight is
- My present level of stress is
- How do you rate your present overall Wellness & Well-Being
What is your #1 priority for Your First Change?(circle above)
How ready are you to make this change? Rate on scale of (1-10)
What can You do in the next day, An Action, that you will commit to doing, daily, for the next week? Write Below.
If you have any questions or comments about The Start of Your Fitness Program you may leave a comment below.
Your fitness, health and well-being are personal. If you would prefer contacting outside the comment area below,
You may Contact Me at firstname.lastname@example.org