Before beginning an exercise regimen, it is important to understand exactly how fit you are, in order to proceed properly to get the desired results.
The First Step
Like it or not, you will need to step on a scale to determine exactly how much you weigh.
Remember that the final number displayed on the scale will never be as important as your health.
The numbers of your blood pressure, cholesterol level, and triglycerides are significantly more important.
However, all of these numbers provide insight of where you are, and exactly where you need to go in your exercise regimen.
It is beneficial to use an accurate weight and height chart to determine exactly what range your body frame falls into, to begin the process.
Determining Your BMI
Your BMI number, or your body mass index, is actually a number that relates to your body composition. It can provide an instant assessment on the levels of your health and fitness. Determine exactly what your current BMI number is, and what it should be, and write it down to post it in a conspicuous place.
Targeted Heart Rate
Based on your age, height and gender, you will have a specific target rate when working out. It will need to be maintained during the exercise regimen. You first need to determine exactly what your resting heart rate is, which can be performed by locating your pulse on the wrist, or neck, and taking the count for 15 seconds. Next, take this number and multiply it by four to determine your actual heart rate per minute.
Use a calculator to determine the number 220 and then subtract your age (currently) to determine your maximum heart rate. Then take that number (the maximum heart rate) and multiply it by 60% and by 85%. Those two numbers will be the range of your targeted heart rate that you want to stay within when working out in your exercise routine.
It is easy to take a test to evaluate your aerobic fitness. This can be performed by simply walking one mile. Track the length of time it takes to achieve the distance, while recording your heart rate during the middle of the walk, and when it has been completed. Be sure to record all of the results.
It is easy to determine exactly how fit your muscles are. This can be performed by evaluating how many pull ups and push-ups can be accomplished at one time. The pull ups tend to be significantly more challenging to perform than a push-up. However, both numbers will indicate exactly how fit your muscles are.
Journal Your Results
If you keep a fitness journal, it is easy to test and retest yourself throughout the process of your physical fitness program. As the levels of your fitness will improve over time, you can stay better motivated, by realizing that your numbers are moving, indicating that you are reaching your fitness goals.