Start Slow

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How can I make sure I stick with my fitness routine?

Start Slow

When beginning a new health and fitness regimen, start slow. Don't jump into a workout routine that is too challenging or difficult to keep up with. Remember, your main goal as a beginner is to keep your motivation up and your body moving. Too much too soon may be discouraging and can cause you to fall out of step with your fitness goals.

As a beginner, evaluate your fitness level in order to formulate a workout that is plausible. To do this, start with these simple steps:

  1. Determine your Body Mass Index (BMI), which measures the appropriate weight for your size. A normal BMI is between 20 and 25. To calculate your BMI, use this formula: (weight in pounds/height in inches) x (height in inches) x 703
  2. Find your target heart rate (THR), the heart rate you should maintain while exercising. To find your maximum THR, subtract your age from 220. Multiply that number by .65 to get the lower THR limit and multiply the number by .85 to get the higher THR limit.
  3. Measure your heart rate after a brisk walk or jog for 20 to 30 minutes. If your heart rate is above or close to your upper heart rate limit, scale down the intensity of your workout. If it is close to or below your lower heart rate limit, up the intensity of your workout.
For beginners, most health experts recommend 30-minute workouts three times a week. As you start to feel more comfortable with your workout, slowly increase the frequency and level of difficulty.

A good way to find a women's fitness program that is appropriate for your fitness level is to scan through a women's fitness magazine. These usually offer great advice on starting slow and working your way up to more challenging workouts.



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