Physical activity is a basic requirement for a healthy lifestyle. At Cycle4Fitness, we create active events that aren’t only great exercise, but fun too!
Need some assistance in figuring out what resources are the best fit for your individual needs? Check out our personalized coaching services.
Note: Every person’s health situation is unique – be sure to consult with your physician or health provider before starting or significantly changing any exercise program.
Step 1 – Assess
Before setting any goal, it’s important to see where you are today. A baseline fitness assessment is a great way to understand what you can do now and what you should focus on improving while setting goals that are realistic and attainable.
Your physician or personal trainer can help you conduct a baseline fitness assessment, or you can use one of the many online assessments that are available. One that we recommend is The Presidents Challenge Adult Fitness Test.
Step 2 – Design
Based on the results of your baseline assessment, it should be obvious which areas (Aerobic Fitness, Muscular Strength, Endurance, Flexibility or Body Composition) require the most work.
While it’s good to focus on improving your weak areas, it’s also important to create a balanced training plan that builds in recovery intervals to minimize the risk of injury. You are more likely to follow the plan if you integrate it with your daily routing, and writing down your plan (and progress) is a great way to keep you on the track to success.
Step 3 – Gear Up
You will want to select equipment based on your chosen activities and abilities, but be cautious about running out and spending a lot of money right away. Other than investing in a good pair of shoes (that are designed for the activities you will be doing), it’s a good idea to start by borrowing or renting equipment, or testing it out at a gym or fitness center. There is nothing more discouraging than purchasing expensive equipment that isn’t a good fit for your needs. You have plenty of time to invest in your fitness gear, so take it slow.
Step 4 – Get Going
Although much of our focus here has been on preparation, it’s important to get moving before you lose enthusiasm about your new routine. Get started, but take it slow – don’t skip the very important steps of stretching and warming up before, then stretching and cooling down after your workouts. Pay attention to how your body is reacting to the new activity, and be careful not to over exert yourself.
Step 5 – Monitor and Modify
On a regular basis, re-assess your fitness level and progress toward your goals. If things aren’t progressing the way you would like, or you aren’t feeling well, it’s OK to take a step back and adjust the plan. As you make progress, your abilities will increase and it will take less effort to do the same workout – you will want to adjust your plan accordingly as that happens.
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