फिटनेस प्रोग्राम बनाने से आपको किस प्रकार स्वस्थ रहने में मदद मिल सकती है?

Setting your fitness goals can help you lead a healthy lifestyle. However, with so many diet plans and fitness regimes available online, choosing a fitness program that singularly suits you can be tough. Curating a fitness program can do wonders in keeping chronic lifestyle conditions at bay.

5 steps for a fitness program

सही तरीके से बनाया गया एक फिटनेस प्रोग्राम ह्रदय संबंधी बीमारियों के जोखिम को कम करता है, आपको बेहतर नींद लेने में मदद करता है और आपका आत्मविश्वास भी बढ़ाता है. फिटनेस प्रोग्राम शुरू करने के लिए, इन 5 चरणों का पालन करें, जिनसे आपकी दिनचर्या सेहतमंद हो जाएगी.

अपने फिटनेस लेवल को जांचें

It is essential to understand and assess how fit you are. If you record baseline fitness scores, you can use that information as a benchmark to measure your fitness progress. Start by recording your body mass index. You can check your BMI on our online Body Mass Index Calculator. Measure your waist circumference, right above your hip bones. You can also use our online Waist to Hip Ratio Calculator to determine whether you are overweight or not. Assess your pulse rate before and after walking 1.6 kilometers or 1 mile. Check how many standard or modified push-ups you can do, whether your hands can touch your feet while you are seated, and how far your hands reach to understand your flexibility level.

अपना एक्सरसाइज़ प्रोग्राम बनाएं

Sketch out an exercise routine that you can follow consistently. Chart out clear goals that can motivate you. Get at least 75-150 minutes of moderate physical activity every week, including aerobics, cardio, workouts, yoga, low-intensity or high-intensity interval training (HIIT), and cross-training. You can even incorporate physical activities into your daily lifestyle, from walking instead of taking a vehicle, climbing stairs over the elevator, and getting 10,000 steps in between meals and work.

इक्विपमेंट जुटाएं

You can hit the gym and take a certified trainer’s help to maintain a proper diet chart and fitness regime, or you can even set up a mini gym at home. Start with a pair of proper athletic shoes that are comfortable and supportive. Next, choose fitness gear that is flexible and comfortable. Then, you can gradually start investing in equipment such as कूदने वाली रस्सी, resistance bands, dumbbells, barbells, kettlebells, and Bosu balls. You can even use fitness applications and smart devices that monitor your heart rate, pulse, the number of steps walked, and calories burned.

शुरू करें

The key is to start slow with fewer repetitions and progress gradually. This will improve your strength, range of motion, and endurance. Plan your workouts during the morning so that you don’t skip a day. Don’t set unrealistic goals; instead, set short-term goals, the fulfilment of which will keep you motivated. In case you feel uneasy during an exercise/activity, stop immediately. Do not strain yourself and do the exercise/activity only if you feel comfortable and based on your existing health conditions.

अपनी प्रगति को जांचते रहें

Reassess your personal fitness goals every 6 months to monitor your progress. This will inform you whether you need to increase the time you exercise or continue at the same pace. Concentrate on maintaining a healthy diet when you get used to this fitness program.

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