We’ve all heard the advice before starting an exercise program: “See your doctor before you begin.” Often, many adults disregard this advice, presuming that it doesn’t really apply to them. However, regardless of your age, your current fitness level, or your health history, it’s always important to make sure that exercise is safe and appropriate for you before embarking on a new exercise program.

Fitness assessments — also known as pre-participation health screenings, or fitness tests — are important screening tools to determine the presence of risk factors and any symptoms of cardiovascular, pulmonary, and metabolic diseases, as well as other health conditions which may be adversely affected by exercise. The fitness assessment provides key information that can be used to develop a prescription of exercise that helps you achieve your health goals quickly, but safely.

These can range from simple self-administered questionnaires, to a physical examination and even complex diagnostic screening tests. Typically, the physician creating your exercise prescription will determine the screening procedures appropriate for his or her patient population.

The American College of Sports Medicine (ACSM) suggests three levels of fitness testing prior to participation in an exercise or sports program. In a Level 1 Screening, only a self-administered questionnaire is completed. The Level 2 Screening is more detailed, and can involve a medical history, physical examination, and laboratory testing. Level 3 Screening involves an even more detailed physical examination and exercise stress testing.

Most often, only the first level screening is performed. However, according to the ACSM, it is not inappropriate to perform all three levels of fitness testing, since the information obtained from all three screening steps can actually enhance your exercise prescription’s safety and effectiveness.

Fitness assessments typically focus on identifying the presence of major cardiovascular risk factors, looking for symptoms suggesting possible cardiovascular, pulmonary, or metabolic disorders. However, other important areas of consideration include your baseline joint range of motion and level of flexibility, since design of your exercise program should ideally take these into consideration in order to be completely safe. Your body composition and a test of your strength and endurance should also be performed, primarily to obtain a baseline so that you can see how much you’ve improved by the end of your exercise prescription.

Finally, perhaps the most important part of a fitness test is to make sure that those who have demonstrated some risks or health concerns are referred for additional evaluation. The presence of health risks doesn’t necessarily preclude you from participating in a fitness program, but your exercise prescription may need to be altered to allow for safe participation and to maximize health benefits.

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Soon you will be ready for a cross-training program that will stretch, cardio training and core muscle training start.

Stretching
Why is stretching so important? Stretching maintains muscle elasticity and increase the number of movements of the joints. Stretching is also an important part of education for a variety of sports, as it warms muscles to help prevent injuries. Stretching before and after the exercise the muscles ready for more intensetraining.

There are several ways of stretching in your training. Some of the basic principles of the bending of your toes, stretching from left to right and front to back. Then there is the more sophisticated variety of exercises:
Yoga
Pilates
Fitness Ball exerciseYou can develop your own fitness ball stretching format or get help from a fitness trainer. Many times it is easier to start your work with an instructor to getprofessional advice on your individual case and to keep you accountable. You can also invest in a video or DVD that will show you stretching exercises. Best of all find a friend from work. You can help each other train, and hold each other responsible.

Cardio Training
Aerobic
Elliptical
Walk
Jogging
Jump rope
Recumbent
Running
TreadmillThe above are just a few types of cardio training, activities that increase your target heartrate. Target heart rate you can start your fitness level and measure your progress in your training program. Begin slowly to 5 -10 minutes and work up to 20 -30 minutes a day while staying within your target heart rate. The American Heart Association, you must within 50% to 85% of your maximum heart rate. Your maximum heart rate is 220 minus your age (35 if you would be 220-35 = 185). If you're 35, so your target heart ratebetween 93 and 158 beats per minute.

Remember these are only approximations, and you should consult your medical professional before starting any cardiovascular exercise core muscles.
Fitness balls
Fitness ball and weights
Resistance Exercise
Weightlifting
Resistance MachinesAs your endurance you can build a program that exercises your core muscles. Several fitness ball will help you start a program core muscles. Use a fitnessonly ball while doing stomach exercises or weighted balls and hand weights to the use of all muscle groups to increase. Then you can add weights to your existing core muscle training.

Resistance exercise is a good way to increase your core muscle strength. Resistance exercise can be as simple as exercise bands and tubing, or as complex as resistance machines found in gyms.

Once again start slow and work when you are ready. Always leavedays between your core muscle training your muscles to heal. This will help prevent muscle injuries. Also always remember to warm up for the exercise of any kind and cool down after exercise. Not extend REMEMBER – Start slowly and work up!

Start now! Start slow! Healthy Living! Enjoy the first day of the rest of your life!

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