If you want to make a switch to a positive and healthy lifestyle, it’s highly recommended that you follow a balanced and wholesome fitness plan that can keep your mind and body in tip-top shape. Regular, consistent and well monitored physical activity is important not just for losing weight but to make sure you stay at an arm’s length from various lifestyle conditions and diseases like obesity, diabetes, high BP, cardiovascular illness and osteoporosis. However, once you kick-start fitness related activities, it's best to have a practical approach with measurable goals, executable strategy and a trackable ecosystem. This is where a well-structured fitness plan comes into the picture, to effectively guide you through your fitness journey.
“I felt so much better prepared and organized once I started following the fitness plan, prepared especially for me by the OneFitplus team. Earlier, exercise used to be on the mind but rarely in action. The curated fitness plan made me aware of my challenges and placed me directly on the path to success with regularly monitored physical activity and accomplishments”, said Sumit Arora, 36, a private bank employee who opted for the OFP Sure Plan
What is a fitness plan: A fitness plan is a meticulous goal based schedule that assigns regular sessions of physical activities for you. The activities could range from walking, running, jogging, cycling to strength training and core exercises. A fitness plan is like a binding contract that you make with yourself in order to accomplish your goal, that could be losing weight or just getting fit. By following a fitness plan, you rule out the possibility of procrastination and make yourself accountable for your own health.
Establishing a fitness program:
Find an expert: A personal fitness trainer or an expert can help you on various levels. When you are not sure about the type, duration and intensity of the workout to choose from, an expert can chip in to guide you through the process. A trainer can help you fix achievable goals, keep you motivated and also hold you accountable if you turn slack. The trainer can be the qualified expert to teach you the right exercise technique, develop a diverse workout routine for you and prepare the ideal customized plan, based on your abilities and limitations. Nowadays you can easily find an expert trainer through an online fitness program.
Evaluate your current fitness level: You would have to first assess your current level of fitness including your stamina, flexibility and limitations. The fitness plan would also have to keep in account your health concerns, if any. Your trainer can measure your BMI, BMR, walking/running pulse rate, take your plank/step test and assess other determining factors. The intensity of exercise and training in the plan would hugely depend upon whether you are a beginner or come with a certain experience.
Determine your goals: You need to be amply clear about the goal you have in mind. Whether you want a post pregnancy weight loss workout plan, a simple plan to increase your stamina, build muscle mass or just remain fit, the end goal should be precise. Based on your current fitness level and the exact goal, your trainer can create a plan with focused exercises that can help you achieve your target in a realistic, time-bound manner.
Arrange the equipment: You would need to arrange for the necessary gear and equipment to start a fitness regimen. If you are looking at exercising at home, you may consider investing in a good quality exercise equipment for home viz. treadmill, stationary bike, elliptical trainer which provide an excellent cardio workout within indoor comfort and privacy (INSERT LINK FOR WORKING OUT AT HOME: A WIN-WIN SCENARIO). Also, you can purchase a few dumbbells for weight training that’s essential to build muscle mass. Additionally, you can get yourself a smart body composition digital weighing scale, a fitness band and download a fitness app (INSERT LINK FOR LOSING WEIGHT IN THE DIGITAL AGE), that can help you effectively keep a track on your progress. Having a pair of comfortable and supportive shoes are also a prerequisite before beginning a fitness program.
Make a gradual beginning: Start slowly with cautious moves, keeping your inherent strength in mind. Once you build the fitness activities into your daily routine and get used to them, you may gradually pull up the duration and intensity of your workouts. Do not forget to include warm up and cool down exercises to let your body adequately prepare and recover. Aim to have at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Mix it up: Try and have a mix of various activities to reap the benefit of each one of them and not get bored. Let’s say you intend to lose weight, then cardio isn’t the only way to achieve that goal. Strength training is equally important as it increases the muscle mass in your body, elevating your metabolism and calorie burn rate- even at rest. Apart from cardio and strength training, devote at least one day each to high intensity interval training (HIIT) and body weight exercises as well. Altering your exercise routine with a mix of activities can keep your interest level up and avoid a plateau like situation.
Track your progress: Do make sure to monitor how well you are doing along the way. Depending on the results, you can make necessary modifications or adjustments. While keeping a journal and weighing yourselves have traditionally been the go-to tracking methods, we feel fitness apps and wearable tracking devices these days have changed the game in a major way.
Talk to a registered dietitian: With the right exercise it is essential to take the right diet. A registered dietitian is the person who can help you develop a safe and realistic eating plan that you can stick with for the long haul. Whether it is a digestion issue or you are planning to conceive, or lose some weight, a dietitian can thoroughly analyze your situation and make sure you get the right kind of nutrients in the right amount through a diet balanced and tasty.
Being fit is a lifelong journey, made easy with healthy habits and lifestyle changes. You may have the best intention, but in the absence of the right approach and technique to achieve physical fitness, your efforts can fall through. A well-structured fitness plan, that has been formulated keeping your strengths and weaknesses in mind, is the most practical solution to achieve your goals.