Starting an Exercise Program


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.


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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  • Following some lifestyle habits can help you establish an exercise program that will protect you from gaining too much weight, and diseases and provide you healthy life.

    Breakfast like a King (Protein)

    Stick to an eating schedule

    Increase water intake

    Hit the Gym

    Brisk Walk

    Nth Sense explained the benefits of changing these small habits that can help you to improve your healthy lifestyle.

  • Yoga is a great way to get in shape. It can also increase your flexibility, help relieve stress, and improve your overall strength and posture.

    This ancient practice has been adopted by Western culture for decades, and many people swear by yoga’s benefits. Yoga classes are typically inexpensive or even free, but you can reap the benefits of this practice without ever setting foot inside a studio.

    During the next few weeks I will be writing articles on yoga poses and what they will do for you. This week’s article is on the benefits of starting yoga.

  • It's anything but difficult to state that you'll practice each day. Be that as it may, you'll require an arrangement. As you plan your work out regime, remember these focuses:

    Think about your wellness objectives. It is safe to say that you are beginning a work out schedule to help get more fit? Or then again do you have another inspiration, for example, getting ready for a marathon? Having clear objectives can enable you to measure your advance and remain inspired.

    Make an adjusted schedule.

    The Department of Health and Human Services prescribes getting no less than 150 minutes of direct high-impact movement or 75 minutes of incredible high-impact action seven days, or a blend of direct and energetic action.

    For instance, attempt to get around 30 minutes of oxygen consuming activity on most long stretches of the week. Likewise mean to join quality preparing of all the real muscle bunches into a wellness routine no less than two days seven days.

    Begin low and advance gradually. In case you're simply starting to work out, begin mindfully and advance gradually. On the off chance that you have damage or a therapeutic condition, counsel your specialist or an activity advisor for help outlining a work out schedule that steadily enhances your scope of movement, quality and perseverance.

    Incorporate movement with your day by day schedule. Discovering time to exercise can be a test. To make it less demanding, plan time to practice as you would some other arrangement. Plan to watch your most loved show while strolling on the treadmill, read while riding a stationary bicycle, or enjoy a reprieve to go on a stroll at work.

    Plan to incorporate diverse exercises. Diverse exercises (broadly educating) can keep practice fatigue under control. Broadly educating utilizing low-affect types of action, for example, biking or water work out, likewise lessens your odds of harming or abusing one particular muscle or joint. Plan to interchange among exercises that underline diverse parts of your body, for example, strolling, swimming and quality preparing.

    Permit time for recuperation. Numerous individuals begin practicing with furious energy — working out too long or too strongly — and surrender when their muscles and joints wind up sore or harmed. Plan time between sessions for your body to rest and recuperate.

    Put it on paper. A composed arrangement may urge you to remain on track.

    Best Dermatologist in Delhi


  • Build arm muscles with these 4 tips!

    DO not jump to heavy exercises, do  not go and focus only on biceps !!!

  • 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


    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

  • 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.

  • 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.

  • 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.

  • Thank You for sharing everyone! Best Wishes!

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