How to Stick With an Exercise Program

One of the most significant contributors for an unhealthy lifestyle and cardiovascular disease is leading a sedentary or inactive life. This means getting little or no exercise. The good news is that is a risk factor that can be controlled. There are risk factors like heredity that are out of your control, but when it comes to personal fitness, the only person on the planet in charge of this is you.

exercise program How to Stick With an Exercise Program

Sticking to an Exercise Program may not be as hard as you think.

What are some of the expected benefits of starting and sticking with an exercise routine?

  • Increased Energy
  • Strengthening your heart
  • Improved circulation
  • Improved efficiency of oxygen use in your body
  • Improved self image and self esteem
  • Reduction of stress
  • Sleep better
  • Lower blood pressure
  • Feel more relaxed and rested
  • Improved endurance
  • Increased Muscle Tone and strength
  • Improved balance
  • Better flexibility
  • Reduction in body fat
  • Strengthen bones
  • Reach a healthy weight

Before getting started make sure to speak with your doctor about the following:

  • Heavy lifting – For some individuals with heart conditions, initially this type of exercise can be too much to take on. Make sure the program you choose is approved by your doctor.
  • Changes in medication – Any new medications may make a drastic change in your ability to exercise, consult with your doctor after any changes in medication.
  • Exercise Safely – Let your doctor know what program you choose before you begin, he will let you know if any part of the program is off limits for you.

There are essentially three key elements that every exercise session should cover.

  1. Warm-up – Take a few minutes before beginning any routine to get the blood flowing to the muscle groups that are going to be affected during the routine. This will help reduce the stress on your heart as you ease into the exercise.
  2. Workout – This is the main part of the workout. In this section of the workout the intensity level should be moderate, we are trying to get the heart rate up and keep it there for 20 to 30 minutes. Be sure to monitor your heart rate and take a break if you need to.
  3. Cool-down – In this critical section of the exercise, just reduce the intensity of the exercise that you are doing in the workout. Do Not sit down, lay down, or stand still in this phase. Allow your heart rate to return to near resting before completing the exercise.

warmup workout cooldown How to Stick With an Exercise Program

Now that you have chosen an exercise program how can you stick with it? Some of the following tips may help you stick it out for the long haul and reach the results you are after.

  • The most important thing is to Have Fun! You have a higher chance of sticking with it if it is something you love to do.
  • Find out what physical activities you enjoy most.
  • Do you prefer individual or group activities?
  • Be mindful of your physical ailments that limit your physical activities
  • Choose a program that works with your schedule
  • Set goals for yourself such as weight loss, muscle conditioning, or increased flexibility
  • Find a friend that can work out with you.
  • Make exercising part of your daily routine. Do it at the same time every day. In this way it will become a part of your lifestyle.

Making a lasting change is more about changing your lifestyle than it is about having the discipline to do something you hate for 90 days, then quitting and going right back to where you were when you started. It is less about making a quick noticeable change, rather more about making a change for a better quality of life. When the aesthetic changes happen they are a byproduct of your increased quality of life, and not the end result. By viewing exercise in this way it tends to last longer than programs that get 20 pounds off then you just quit.



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One Response to “How to Stick With an Exercise Program”

  1. Good content.In addition to the listed benefits of exercise I feel that getting a good night’s sleep is the best benefit. Also you need proper sleep to be able to exercise well the next day.

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