Introduction

Whenever you think of starting any kind of exercise regime always make sure you conduct a fitness test first. We often do not know whether our body is ready for a particular exercise regime. One should start an appropriate exercise only after a fitness test. The appropriate exercise can be determined only after fitness test. Before starting any exercise consider the following points-

• Did you ever have any heart problem before?
• Do you have blood pressure or diabetes?
• Do you have any kind of breathing problem?
• Do you get dizzy while doing physical work?
• Are you 30 years of age and have no history of exercise at all?

If the answer to any of the above questions is yes, consult a doctor before starting your exercise programme. For people with the above symptoms, the doctor would advocate light exercises only.

Test the capacity of your body

One can jog up-to the age of 30. But after this age exercise id determined on the capacity of your body. Your exercise should never be a challenging task. It should be something that you enjoy. After the age of 30 the body gradually starts to deteriorate and therefore it is better to do walking instead of jogging. One can also do other exercises like cross training, cycling etc. Exercise should be neither too strenuous nor too light. Get a test done to determine the capacity of your body by a doctor or a fitness trainer. The doctor or fitness trainer will require you to walk on a treadmill for sometime to determine your heart capacity. He will connect electro cardiograms to your body to monitor your heart beats. He will also check your pulse rate and blood pressure with the aid of other devices. If you get too tired at any point while walking at the treadmill the doctor or trainer will stop the exercise immediately.

Dance and remain fit

Dancing is a very good exercise for your bones if you are young. It prevents osteoporosis also. It improves the health of your heart and your circulatory system. It prevents heart diseases, blood pressure and diabetes. It reduces calories and reduces weight. Your body also starts appearing proportionate. Body become more flexible. Dancing half an hour reduces 200-400 calories. A 20 minute cycling or swimming can also give the same results. If you dance, do cycling or swimming you will feel fit and fine even at an elder age. Dancing improves memory also as one has to remember the dance steps. Dance slowly at first and the power up if you want to. Don't start dancing too fast immediately.

Selecting the proper exercise

Selecting the right kind of exercise depends on your age, body shape and weight. Depending on the weight of a person a trainer will determine whether he or she should be put in for aerobics, cardio or weight training and for what duration. One should be able to walk fast for 10 minute before starting any kind of brisk exercise, as a test.  If you are fit and fine for any exercise, spend at least one hour on the exercise including warm up and cooling. Once you get into shape and your weight reduces the instructor would add some body toning exercises too. If you select fast walking as an exercise, don't start it all of a sudden. For the first 3-4 days practise slow walking and than gradually build up your speed. As you become better and better, increase the time too. The same principles apply to aerobics too. The instructor can also declare you fit for a combination of exercises like body toning and weight training as time progresses. For an active lifestyle it is necessary to exercise daily. Daily exercise will improve your breathing abilityand the flexibility of your body too.

The benefits of a fitness test.

The benefits of a fitness test lies in the fact that it will enable you to select the proper exercise most suited to your body and will help you to gradually build up the exercise time. It will also help to make your exercise programe seem more enjoyable and fun. It will enable you to reap the benefits of your exercise programme much more quickly. Doing your exercise in a proper manner will make you healthy, full of stamina and flab free.

What to eat before and after exercise

One has to also eat right before and after the exercise for maximum benefits. Ideally one should eat only 1 hour before and after exercise. There is nothing wrong in sipping some water in between your exercise sessions. But drinking too much water should be avoided as it can cause stomach problems. Lemon water is also good drink during the exercise.

Protein energy

Protein is a special kind of amino acid which helps the muscles to relax after the exercise. Therefore those who work out should add some protien to their diet specially during dinner. However do not overdo protein as excess of protein can make you fat. Also add calcium to your diet. Drink low fat milk and add some dairy products to your diet. Examples are curd, lassi, paneer etc. Calcium reduces the risk of osteoporosis, fracture etc.