From http://orthoinfo.aaos.org/topic.cfm?topic=A00416

The toughest and most important step in an exercise program is getting started. People often think they need to tackle a strenuous program right away to prove they are committed. But in reality, slow and steady is the best way to begin.

You need a workable plan to change your lifestyle from sedentary to physically active.

If you have an existing health problem, such as high blood pressure, diabetes, a history of heart disease, or are a smoker, you should contact your doctor before beginning any vigorous physical activity.

Following some basic guidelines can help establish an exercise program that protects you against disease and disability and insures a healthy, independent, and productive life.

Following some basic guidelines can help you establish an exercise program that protects you against disease and disability and insures a healthy, independent, and productive life.

Exercise programs that get the best results are made up of three main elements: aerobic conditioning, flexibility exercises, and strength training.

From http://www.healthfitnessindia.com/forum/topics/fitness-aspects-know... 

If you're NEW to fitness then I suggest that you read the BBC article "Physical aspects of fitness" mentioned on the forum post "Fitness - Sharing Knowledge and Experience from Worldwide"

I suggested some girl about fitness who has started doing aerobics and dance: get a personal trainer to show you how to lift. do be careful with fitness trainers in the sense of go for a well certified trainer in general and try to take personal training sessions than inputs for free because they might not guide you properly and which might also harm you. also, take appropriate care of your nutrition to really grow and develop because exercising is only one part. also proper rest is critical.

I also shared:

Google "beauty strength india"

earlier skinny was in, but now fit is in

and fit should always be in!

see the post

i've created that site

scroll down and you'll see images

there are some different pages

i wish that it would motivate you to also do your best at health and fitness

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Someone shared a photo on my FB wall with a cartoon of man skipping rope and the text with it said "People who exercise live longer, but those extra years are spent at the gym." My comment: Hello , It seems that you don't realize the benefits of exercising or else you wouldn't have shared this or would've shared something different than sharing this which can actually make a negative impression about exercising on people not having enough knowledge related to health and fitness. Moreover, several people probably look at your cartoons and so several people might get negatively affected. I had thought of you to be wiser that you would research on such crucial things for life. I wish you much better in future. I'm sorry but now we can't work on my company's logo together since you wouldn't appreciate well my company and hence wouldn't be creative enough in the logo work. I wish you an excellent life! Best! Shakti Saran

Another comment: This made me also think of the health and fitness of an Indian street dog and an Indian tiger!

To do anything smartly, some of these things can be of value: 1) Get help from those who seem better than you at your activity, 2) Get enough rest to be in top form when doing the activity, 3) Get things done in a prioritized manner i.e. don't delay the activity any longer than you must 4) Get as focused as possible about what are and aren't your goals before starting the related activities. Best! Shakti Saran

Getting started

Okay, if you have been leading a sedentary lifestyle for several years and have now decided to get active here are some simple rules to follow:

1)    Make sure you go and see a physician to determine your current health condition. This means that you do not suffer from any chronic ailments such as Hypertension, Diabetes Type I or II, Arthritis, Low Blood pressure, etc.

2)    Define your goal. What are you exercising for? To stay fit for the rest of your life? To overcome some health problem? To get big muscles and look like Salman Khan? To get a size zero like Kareena Kapoor? To fight obesity? To start playing a game or some sport? To run a marathon? So defining what you wish to do is vital.

3)    Now that you have determined what you want to do, your fitness activity should be planned to achieve the above goal.

4)    If you are specifically interested in making a fitness a part of your lifestyle, then, you should choose an activity that you will enjoy, that is close to your house and does not cost the earth (unless of course if you are extremely rich)

5)    Remember that your plan must include a correct nutrition plan. Both go hand in hand. You cannot eat ice creams, purees, samosas, drink colas and imagine that you will burn all that out with a good workout. Similarly, you cannot eat less to double the impact of your exercise. This could lead to weight loss but not fat loss and seriously affect your vital organs.

6)    Progress slowly. Do not try to rush and overdo things. It will invariably lead to an injury and set you back. Also, do not expect instant gratification. For example if it is fat loss you are targeting, you should be looking at losing about ½ kg of fat per month and not more.

I suggested some girl about fitness who has started doing aerobics and dance: get a personal trainer to show you how to lift. do be careful with fitness trainers in the sense of go for a well certified trainer in general and try to take personal training sessions than inputs for free because they might not guide you properly and which might also harm you. also, take appropriate care of your nutrition to really grow and develop because exercising is only one part. also proper rest is critical.

I also shared:

Google "beauty strength india"

earlier skinny was in, but now fit is in

and fit should always be in!

you'll find a site healthfitnessindia.com

see the post

i've created that site

scroll down and you'll see images

there are some different pages

i wish that it would motivate you to also do your best at health and fitness

Exercise is good for health and body also. we need to do exercise daily. 

Exercise is very important and help people to stay fit and fine. Overall personality also improves.  

Thank You for sharing everyone! Best Wishes!

Exercise is the best way to stay fit and healthy, if your'e a newbie then you must have to take care, you should not start with heavy workouts, just start with simple exercise like cycling, stretching, rope jumping, cross trainer, running on treadmill etc. which includes in cardio, if you are performing well in those exercise then you have to take some experts' advice and then you have to start weight lifting gradually otherwise there is some chance for physical injury, which can break your moral sometime, so just start with light and simple exercise. You can also try Yoga to stay fit if you don't want to give stress to your body, For that you have to visit nearest Yoga Studio.

Exercise is one of the most important parts of keeping your body at a healthy weight. Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure.

Well being an avid cyclist, I can give few starting tips for all the cycle enthusiasts there.

Getting started with cycling is not something which needs great suggestions. You simply go out for a ride. While cycling you have no destination, you just ride. Here are a few suggestions which motivated/got me started riding.

  1. Fellow cyclists. They used to go every Sunday morning for long rides. One day I tagged along with them and it was sure fun. They told me about different patterns of the ride, their experiences, which routes are best, weather effects.
  2. Consult your Doctor He will be able to let you know if you have any physical injury or if its fine to go out for a long ride. Trust me there might be issues you might not know since your childhood
  3. Get proper attire for cycling. Good shoes, cycling shorts, cycling jersey.
  4. Check you bike for defaults. Get your bike checked for any possible mishaps. Mishaps are very uncommon but still prevention is better than cure. Get a kit for yourself and learn to do some basic stuff yourself.
  5. Check these accessoriesThere are must have accessories for you. Check this list everytime you go out, if you are carrying all these or not for a perfect biking experience.
  6. Ride & embrace the nature. Always ride in a pollution free area with less motor vehicles. Since your breathing is high while riding, you will get affected adversely. Carry a mask if you absolutely have to.
  7. Nutrition Take care of your nutrition. Here is a basic guide of what to eat and whenIts very important.
  8. See the world. Time is usually not a constraint for riding, yet prefer going out in the morning. You will get a very different view of the world around you (happiest thing while riding alone). Ride slow and see the blossoming rose in a narrow street house or an innocent smile on a kid’s face, walking holding hands of his mother or may be the shop mannequin wearing the perfect shirt that you always wanted!!

Best of luck for a perfect ride. Track it from some app (yes you will always carry your smartphone, my suggestions is to use Fitso app as it will provide you much more than you can imagine.

Tranceformfitness.com

Some of the basic pointers to consider before starting an exercise program:- 

1. Assess your fitness level

2. Design your fitness program

3. Assemble your equipment

4. Get started

5. Monitor your progress

For a beginners workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength.

Week 1: Full-body split

Day 1 : Full Body
Day 2 : Rest
Day 3 : Full Body
Day 4 : Rest
Day 5 : Full Body
Day 6 : Rest
Day 7 : Rest

Week 2: Two-day split: Upper body/Lower body

Day 8 : Upper Body
Day 9 : Lower Body
Day 10 : Rest
Day 11 : Upper Body
Day 12 : Lower Body
Day 13 : Rest
Day 14 : Rest

Week 3: Three-day split: Push/Pull/Legs

Day 15 : Push
Day 16 : Pull
Day 17 : Legs
Day 18 : Push
Day 19 : Pull
Day 20 : Legs
Day 21 : Rest

Week 4: Four-day split: Full body

Day 22 : Chest, Triceps, Calves
Day 23 : Legs and ABS
Day 24 : Rest
Day 25 : Shoulders and Calves
Day 26 : Back, Biceps and ABS
Day 27 : Rest
Day 28 : Rest

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