Increased body fitness makes you healthier and more confident. For that, start by doing an assessment to find out your current fitness level. Whatever the outcome, you can improve your fitness by developing a physical exercise program, setting training goals, and taking various steps to achieve them.
Method 1 of 3: Increase Physical Activity
Step 1. Set a practice goal
You will stay focused on practicing if there is a goal to be achieved. In addition, set some targets that support the achievement of these goals so that you are more motivated. Make sure you set goals and targets according to the SMART criteria which stands for specific (specific), measurable (measured), achievable (achievable), realistic (realistic), and time bound (deadline).
For example, if you want to improve your fitness by exercising every day, set a goal, for example, "I want to walk 30 minutes every morning for a week starting tomorrow."
Step 2. Record your practice progress
This step is a surefire way to maintain motivation by monitoring how far you are progressing to determine whether or not your training target is achieved. There are many ways to monitor your training progress, for example by noting the following body fitness indicators:
- Body weight and/or body measurements
- Travel duration and distance
- The weight of the load you can lift
- The number of repetitions of sit ups or push ups that you can do
- Duration of holding while doing challenging postures, such as plank for a few seconds/minutes.
Step 3. Increase the intensity of the exercise gradually
Although it's rare, people who are used to sitting still all day are more likely to have a heart attack if they engage in high-intensity exercise. So, don't push yourself when you start exercising. Do light intensity exercise, such as walking, swimming, or cycling.
- Practicing to the best of your ability can prevent injury. Training progress is hampered if you get injured.
- After a few weeks of exercising, extend the duration of the exercise, for example from 30 minutes to 45 minutes and increase the intensity of the exercise. For example, you can run after a few weeks of walking or find a hilly location if you have been cycling on flat terrain.
- Set goals that are easy to achieve so you can stick to a consistent fitness program. Remember that drastic changes are difficult to sustain. So, choose a sport according to your hobbies and abilities.
Step 4. Take the time to do cardio for 30 minutes per day, 4-5 times a week
Cardiovascular training is an important aspect of a body fitness program. Health experts recommend that you do 150 minutes of cardio per week (or 30 minutes a day, 5 times a week). So, include this activity in your weekly schedule.
- Alternatively, do 75 minutes of high-intensity cardio per week, such as kickboxing, salsa dancing, or running for 15 minutes per day, 5 times a week.
- The longer the duration of the exercise, the greater the benefits. You'll be fitter if you do 300 minutes of moderate-intensity cardio a week instead of just 150 minutes a week.
Step 5. Perform muscle strengthening exercises
This exercise is very effective in improving body fitness, but not more than 2 times a week. Make sure you work all the major muscle groups (abs, arms, back, chest, hips, arms, and legs) in a week. You don't have to work all muscle groups at once in a day.
For example, if you train every Monday and Thursday, schedule an arm, back, chest, and shoulder workout every Monday. Continue working your abs, hips, and legs every Thursday
Step 6. Join the class
This step helps you train more intensely while socializing. Exercising with other people makes you more energized than exercising alone. For that, take the following classes:
- Static cycling
Step 7. Get used to moving more during daily activities
You can improve your fitness by moving every chance you get. Even if it's only for a few minutes, take the time to move your body as much as possible while going about your daily life.
For example, do sit ups a few times while the ad is showing, park the car a bit far from the supermarket entrance, or use the stairs when you are at work/school, instead of taking the elevator. This step is beneficial to improve cardiovascular health and muscle strength
Step 8. Consider hiring a fitness trainer
If you are reluctant to exercise or don't know how to get started, discuss this with a fitness trainer to find a solution. He can explain how to train for beginners and keep you motivated to stick to a consistent fitness program.
A fitness trainer can explain training tips that keep you energized and benefited. Several fitness coaches can provide advice on a healthy diet and how to train for maximum results
Method 2 of 3: Adopting a Healthy Diet
Step 1. Calculate your daily calorie needs
If you want to improve your fitness, pay attention to your diet. If you want to lose weight, make sure you take in fewer calories than you use. If you want to gain weight, eat more food than your daily requirement.
- Record all food and drinks consumed. Whether you want to lose or gain weight, make sure you record the amount of food you eat each day. Get in the habit of keeping a food journal to monitor your daily calorie intake.
- Record the daily amount of food and drink. Measuring food is a way of making sure that you don't make a mistake in estimating how many dishes you eat at each meal. Read the information listed on the food or beverage packaging, then determine the right dose so that you consume calories as needed.
Step 2. Apply a balanced diet
Everything you eat has a huge impact on your physical and mental health. Therefore, you need to run a diet by consuming the following foods so that the fitness program gives the expected results.
- Fruits and vegetables, such as bananas, apples, oranges, broccoli, spinach, carrots and bell peppers.
- Fat-free protein sources, such as skinless chicken, red salmon, lean beef (grass-fed), seeds, nuts, eggs, soybeans, legumes, lentils, chickpeas, and whole grains (quinoa, flax, spinach, sorghum, and chia).
- Sources of complex carbohydrates, such as brown rice, whole-grain pasta or bread, and quinoa.
Step 3. Don't eat junk food
In order to adopt a healthy diet, eliminate non-nutritive dishes from the menu, for example foods that:
- high in sugar and/or trans fats, such as sugary cereals, candy and baked goods
- oily or deep-fried, for example, deep-fried onions, french fries, and fried fish
- processed and packaged, canned soups, biscuits and frozen foods
Step 4. Increase water consumption
In addition to hydrating the body, water consumption makes the stomach full so that the portion of food is reduced. So, make it a habit to drink at least 2 liters of water per day to keep the body hydrated.
- After exercising, replace lost body fluids by drinking more water than usual.
- Replace your favorite drinks, such as fruit juice, soda, and coffee, with water.
Method 3 of 3: Applying a Healthy Lifestyle
Step 1. Take the time to consult a doctor
Before changing your daily activities or diet, you should consult with your doctor. Know that the preparation of a diet and fitness program must consider the health condition of the person concerned. So, you need to consult a doctor before starting a new diet or exercise program.
Everyone's body condition is different. Do not rely on information from websites about things to avoid according to your health condition. Doctors can give the best advice
Step 2. Lose weight if you are fat
Excess body weight increases the risk of chronic diseases, such as diabetes so that body fitness is not optimal. If you are obese, consider the option of undergoing a weight loss program.
You don't need to lose weight drastically to stay healthy. Although only reduced by 5-10% of body weight, this step can lower blood pressure, cholesterol, and blood sugar levels above normal
Step 3. Don't smoke
In addition to hindering the achievement of training targets, smoking can trigger critical illnesses, such as cancer, emphysema, and chronic obstructive pulmonary disease. If you smoke, ask your doctor about therapy so you can quit smoking, such as taking medication as prescribed by your doctor or following a program to quit smoking.
- You may need to try several therapies until you find the most effective.
- Don't expect instant results. Some therapies take several weeks to have a significant positive effect.
Step 4. Don't drink alcohol
Body fitness does not improve if you consume alcohol. In addition to containing calories that interfere with the diet program, alcohol can cause dehydration, fatigue, and health problems. Although alcohol consumption is considered safe in certain doses (30 milliliters/day for women, 60 milliliters/day for men), this has not been confirmed and remains a risk.