Jump Start Mondays - We are not talking about "work" but "workout"

Starting an exercise program may the “best thing” you could do for your health at the beginning of the week! Most of you might have already been doing exercise, however, not very certain how to take it to the next level. Even if you are a starter or you exercise regular, the good news is that these 4 steps will help you improve your chances of a better performance and hence better results.

Plan a target:
Assess your current fitness level and determine your purpose of exercise (Ex. Loose weight, improve endurance, prepare for a marathon). Having clear goals will help you gauge your progress. Remember to set realistic targets and a written plan a may encourage you stay on track.

Warm Up and Cool down:

If you are a beginning to exercise, start cautiously and progress slowly. Design a exercise program that gradually improves endurance, strength. Incorporating warm up and cool down periods before and after the core training respectively will help decrease the chances of injury. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Work Hard:
Start slowly and build up gradually. Initially break up the sessions with breaks at regular intervals. As your stamina improves, gradually increase the duration of exercise first and then the intensity of the exercise. What ever you do give your best effort possible.

Achieve:
Be creative. Your workout routine should include various activities, such as walking, bicycling or aerobics. But don't stop there. Take a weekend cycling tour with your friends or spend an evening dancing. Retake your personal fitness assessment six weeks after you start your program. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. If you lose motivation, set new goals or try a new activity. The poster in this blog (print and paste it at home/office) is an effort by us to keep you motivated! Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.