Fitness Program Over 40

Wondering how to start your fitness program over age 40? Good for you! Here are some great tips for getting started with your own fitness program.
Starting your own personalized fitness program is a good way to improve your overall health and as soon as you have your doctor’s blessing you can start right into the physical activity that is involve in your exercise program.

1. Start by assessing your baseline fitness level. Start by recording your pulse rate before and after you complete your warm up exercise. Know your maximum heart rate by subtracting 220 by your age (220-age). Maximum heart rate is your heart rate limit during exercise. Record your initial body weight and circumference of your waist before starting your exercise program. This baseline information will help you gauge your progress.

2. Design your own personal fitness program. Start by determining your fitness goals. What do you want to accomplish – lose weight, improve your cardiopulmonary function, or perhaps gain muscle?

List down what it is you like and dislike when it comes to exercise and activities. Be cautious while doing your exercises to avoid injury. Remember to spice up a bit such as listen to music while doing your exercises or make variation of your exercises so you won’t get bored.

3. Choose your Fitness Gym. Make sure the fitness gym you choose have a complete exercise equipments to meet your needs and have a fitness professional that will assist you throughout your exercise program.

4. If at home, assemble any exercise equipment you have. Choose your exercise equipment properly. Make a good room layout. Assemble and place them to your gym according to your choice of exercise. After you are all set up you are ready to start your exercise program and be on your way to a healthier you.

5. Start slow and gradually build up. Make sure your warm up is adequate so that everything becomes easy. Start light and then build to a higher level such as increase sets, reps, weights, or length of time in doing your exercises as your ability gets better. Make sure also to do cool down exercises after the main event to avoid exercise-induced injury.

6. Categorize whether you want to lose weight or build muscle. Whether you just want to lose weight or build muscle will depend on what type of exercises you incorporate into your workout and for how long your workout will be. That’s what your personal fitness program is all about.

If you want to lose weight, concentrate on high-repetitions-low-resistance exercises, treadmill, and stationary bike and aim for longer exercise sessions. Go to burning cholesterol fast.

If you want to build muscle, concentrate on low-repetitions-high-resistance exercises. Exercise until you fatigue your target muscles.

Drink fluids during exercise. Better if energy drinks.

7. Make progress report. Make daily, weekly or monthly record of your progress to be able to shift to another exercise level and be able to lengthen your exercise sessions.

Exercise at least three times a week. If your target is losing weight, it is best to exercise daily.

Remember also that shorter more frequent sessions work very well. Fit 10 minutes of exercise into your busy day. If you can, make it 30 minutes. Try one hour a day as you progress. It’s that easy to get your fitness program into your busy day.
Listen to your body. If you feel shortness of breath, dizziness, or nausea during exercise, you need to take a break from your fitness program immediately. If you experience pain in an area, reduce the amount of exercise for a bit to give it a chance to heal.

It is very important to monitor your progress because otherwise you have no way of knowing if your fitness program is working for you. You also don’t know when you should make things easier or harder.

Take time to weigh and look in the mirror every now and then and note changes on your muscles.

Now that you’ve created your own personal fitness program you have no excuse to get busy, even over 40.

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