3 ways to follow your condition with time

Maintaining enthusiasm for a long -term goal of fitness is a challenge for every exercise. Regardless of whether you hope you start the marathon or this year, you need a plan for the first pull to get there. This means establishing a series of comparative points, such as many push -ups, with ratings on the way to track your progress.

“I like to think about reference to your fitness as a snapshot,” said Dr. Tamanna Singh, Cleveland Clinic Sports Cardiology Center. “The objective measure of current strength and cardiovascular health is the key to building a unthreatening exercise program.”

But the first step is to know and accept your starting point, she said. It is uncomplicated to overestimate.

Plan to track progress and adapt accordingly. Albert Matheny, a specialist in strength and condition and co -founder of Soho Strength Lab in Up-to-date York, said a good schedule to re -evaluate indicator tests every four to eight weeks.

How quickly you do depends on the current level of fitness and how often you practice, but often it takes a lasting improvement from six to 10 trainings. So if you train three times a week, you can see improvement in just two weeks.

This is not always indefinite progress; Jumping and plateaus are normal. “It’s a waste of time if you don’t push your body,” said Dr. Singh. “Discomfort is a place where we grow.”

If you are recent in exercise and you have never used fitness reference tests, below there are three basic progress designed by Mr. Matheny.

If the first level seems too uncomplicated, find one that seems hard, but you can still do it with good form. When you can complete the exercise at a timely time or do all the repetitions without fatigue, go to a higher level.

Below are three sets of comparative tests designed by Mr. Mathena, for the lower and upper body, and cardiovascular efficiency: squats, push-up and running. Start with a level that is just outside your skills.

Perform the SIT-Stand test and count the number of repetitions you can do. If you can only make 10 for 30 seconds or you can’t get up from the chair without using your hands, start with level 1.

Level 1: Start sitting in a chair. Stand, and then sit down without using your hands. Make 10 times in 30 seconds.

Level 2: Take a squat on the whole body weight. Start with one round 10 repetitions. Boost to three rounds after 10, from 60 to 90 seconds, resting between them.

Level 3: Add weight – whether it’s dumbbell, kettlebell or backpack with books. Choose a load in which you can do five squats of good shape. Work up to 15. Progress up to three sets 15 with a two -minute rest between sets.

Level 4: Matheny said that an boost of no more than 10 percent of the weight you raised. Build up to three rounds of 15 sets, with two -minute rests.

To continue: You can still boost weight. Or try Sumo SquatWhere your attitude is wider and goes to your toes to direct the buttocks and internal thighs. Challenge the balance with unicaric variants, such as divided; Build the power by making jumps.

Upper part of the body: Pump board

Level 1: Spread your arms width on the table. The higher the surface, the easier it will be. Bake your feet back until your arms are completely straight. Get for 30 seconds.

Level 2: Put your hands in the chair seat and hold for 30 seconds. Work up to 60 seconds.

Level 3: Keep the board on the floor with straight arms for 30 seconds. Work for three rounds 60 seconds from 60 to 90 seconds rests between sets.

Level 4: Start with three kneeling push -ups. Build for three sets 10 from 60 to 90 seconds rests between sets.

Level 5: Try to make three regular pumps. Work up to three rounds of 10 repetitions from 60 to 90 seconds of rest.

To continue: Pick up your feet on a low stool, about one foot above the ground, and then with a chair and ultimately a stability ball that will challenge your core. Third on the triceps with narrow or diamond pumps, where you hold your hands together with the thumbs and managers, touching; Add weight by wearing a weighted vest or putting a petite weight on your back.

Cardiovascular strength: walking to escape

Level 1: Progress to walk for 10 minutes without rest. Continue until you can do it at a pace where you can have a conversation without losing your breath.

Level 2: Continue adding walking growth after five minutes. Try to keep walking for 30 minutes.

Level 3: Keep the same time or distance, but add a weighted vest or backpack. Or walk hills or a treadmill slope.

Level 4: Walk-yog on a flat surface. Start with 30 seconds of jogging and one minute of walking. When you can do it at a conversational pace for five minutes, try jogging for a minute and walk for 30 seconds. Try to do it at a conversational pace for 30 minutes.

Level 5: Run for five minutes and go for one and repeat four times. Add time or take out walking.

To continue: Challenge your speedy muscle fiber, including sprints. Try the hills and stairs or run with a weighted package.