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Fitness can be defined as the ability to perform a physical activity. Regardless of your current fitness level, your energy and strength can always improve. Becoming more fit has several advantages, including improved overall health by improving cardiovascular endurance, muscular strength, muscular endurance and flexibility.

SET GOALS

Determine and write down your specific fitness goals, so you’ll be more likely to achieve them. Avoid making goals such as “I want to lose weight.” Be specific, such as losing 10 lbs. in 10 weeks. This goal is achievable, realistic and something you can track. Dr. Pamela Peeke, medical adviser, recommends choosing three or four different fitness goals.

TRACK PROGRESS

Plan each workout and record the results. Keep your fitness records in a binder or on a computer spreadsheet. Tony Horton, creator of the “P90X” fitness DVD, says planning your workouts weeks or a month in advance will create accountability for each workout, and the results will track progress over time.

ADD VARIETY

Keep your fitness routine fresh by trying new workouts. According to Horton, using a variety of exercises will create “muscle confusion” to help avoid injuries, fitness plateaus and workout boredom. For example, group the chest and back for one workout, shoulders and arms for the next, and then back and biceps the following week.

PERFORM STRENGH TRAINING

Strength training helps to build muscle and increases bone density, which ultimately increases your overall fitness. Greg Glassman, creator of CrossFit, recommends training all major muscle groups at least one to three times per week. He recommends performing compound movements, such as squats, dead lifts and other Olympic lifts to develop coordination, agility and balance.

PLAN FOR RECOVERY

Give your body time to rest and recover. Horton says that sleep helps to relieve the stress that depletes energy, strength and the desire to workout. Sleep also improves mood, immune function, cognitive performance and motor performance. Strive to get seven to nine hours of sleep every night.

WARM UP/COOL DOWN

Warm up and cool down with every workout. Warm-ups should last five to 10 minutes and are designed to increase body temperature and heart rate. Cool-downs help to stretch the body to increase flexibility and decrease muscle soreness.

EAT PROPERLY

According to Glassman, nutrition plays a critical role in your fitness. Training and fitness can improve or decrease based on nutrition. Obtain balance, variety and moderation of lean protein, natural carbohydrates and good fats. Lean proteins consist of chicken, fish, poultry and lean red meat. Natural carbohydrates are found in fruits and vegetables. Good fats come from nuts and seeds, such as almonds, walnuts, macadamia nuts and sunflower seeds.

FIND A TRAINING PARTNER

A training partner will help motivate you during each workout and will hold you accountable to stay on track to achieve your fitness goals. Training partners can come in many forms: friends or family, personal trainers, physicians, registered dieticians or running groups.

MAKE IT FUN

If you aren’t having fun, you’re less likely to stay committed to your fitness goals. Glassman says that sport plays a significant role in fitness by providing an atmosphere for competition. Participate in recreational activities, such as running, mountain biking, hiking, backpacking or rock climbing. Other activities aren’t limited to sports. The Nest advises using the world as your gym by raking leaves, pruning bushes or picking up trash.

BE CONSISTENT

Fitness improvements occur over time, and taking prolonged breaks between workouts prevent these improvements. Inconsistent workouts eliminate momentum and reduce the possibility for successfully reaching your fitness goals. Make fitness a habit and perform workouts and fitness routines consistently throughout the week.

SOURCE:  Livestrong.com