Everyone thinks about getting physically fit at different times in our lives. You may be thinking of starting a fitness program to look and feel good in a swimsuit because summer is approaching, making a New Year’s resolution, or you feel like you need a change and want to do something good for your body and get in shape to look and feel good. Creating and maintaining a self-help personal fitness program for a physically fit, feel good in a swimsuit, healthy body is easy using the the tools available from online websites to help you build and maintain a personal fitness program tailored just for you. When you create a personal fitness program for your body, you need to incorporate keeping a journal, adding a healthy diet, drinking plenty of water, and adding a variety of exercises. Before beginning a personal fitness program, check with your doctor to make sure a fitness program won’t interfere with any health problems you may have. Here are three websites that you can combine together to create your own personal fitness program for a physically fit healthy body that you can use and create to suit your personal needs.
Self-Help Personal Fitness Program: Keeping a Journal with FitDay.com
Keeping a journal of the foods and calories you consume and burn and tracking your daily activities and exercises are an important step for creating and maintaining your personal fitness program for a physically fit, feel good in a swimsuit, healthy body. Even if you are not including a diet to lose weight in your personal fitness program, keeping a journal will help you stay focused on your daily food intake and activities. FitDay is free online diet weight-loss journal where you can track everything you need to maintain your personal fitness program that lets you view charts to see your progress. The FitDay website has a tool where you can add the foods you eat daily in a log which will calculate the calories and nutrition for that particular food. FitDay has another tool where you can add your daily activities and exercises that calculates the calories you have burned. They even have activities that you can log that includes taking a load of 1 to 15 pounds upstairs or walking to your neighbors house. The FitDay website has cool pie charts to show the average daily calories eaten, and graph charts that show your weight change by date, a nutritional graph, an average daily calorie balance chart, as well as many other charts to view your progress. This is a free version that offers a lot, but if you want more, you can become a Fit Day Premium Member that will give you custom tracking, more advanced reports, no advertising, and the capability to sync your version 2 FitDay PC Application with your online application for a monthly charge. FitDay has many other tools including fitness articles and nutrition articles that you can read to help give you support for your personal fitness program for your body.
Self-Help Personal Fitness Program: A Healthy Diet with the USDA MyPyramid.Gov
A healthy diet is extremely important when creating and maintaining a fitness program for a physically fit, feel good in a swimsuit, healthy body. We have all heard the saying, “you are what you eat”, and a healthy diet will provide you with the energy you need as well as improve your physical appearance. According to The Mayo Clinic, there are ten foods that can give you a healthy boost, such as almonds, apples, blueberries, broccoli, red beans, salmon, spinach, sweet potatoes, vegetable juice, and wheat germ. The MyPyramid.Gov website has a wonderful plan called the MyPyramid Plan. The MyPyramid Plan is designed to help you create a healthy diet that is right for you and is very simple to use. The website has a separate plan for women who are pregnant or breastfeeding and a plan for preschoolers age 2 – 5. On their website, you enter your age, sex, weight, height, and your physical activity. After you submit your information, it will immediately calculate your figures and give you a recommendation on what amounts you should be eating, such as the breakdown in ounces of how much meat and beans, grains, vegetables, fruits, and milk food groups you should be consuming each day. The calorie food pattern shows the amount of calories you should be consuming for the information you entered. This is where you can see what calories you should eat daily and lower them slightly if you plan on losing weight. The MyPryamid.gov website has many interactive tools, tips, resources, and more much for you to explore for you to create and maintain a healthy diet for your personal fitness program.
Self-Help Personal Fitness Program: Drink Plenty of Water
Drinking water is an important part of our daily lives and is a must when creating and maintaining a personal fitness program for a physically fit, feel good in a swimsuit, healthy body. Drinking plenty of water helps to keep our cells and body systems running smoothly as well as keeping us hydrated. For many years we have been hearing that the recommendation has been to drink eight 8-ounces of water daily or that an individuals response to thirst would ensure that we would get sufficient water to stay hydrated. In 2004, the Institute of medicine (IOM) established age and sex recommendations for total water intake. The total water intake includes not only drinking water, but water in beverages and water contained in foods. They also acknowledged that there is not a single level of water intake that would ensure adequate hydration and optimal health for half of all apparently healthy people in all environmental conditions. Instead, they established the Adequate Intake (AI) for total water, which was based on the median total water intake from the U.S. survey data (IOM, 2004). For example, the IOM advises that healthy young men ages 19 to 30 years should consume 3.7 liters and healthy young women ages 19 to 30 years should consume 2.7 L per day, respectively. Respectively means that each individual has a unique water requirement that depends on their physical activity, environment conditions, and the differences in diet, and whether or not they have a medical condition. The Kraft Foods Website has a very simplified, easy to read chart of the Institute of Medicine’s new recommendations for water intake for the general public including infants, pregnant woman, and lactating mothers.
Self-Help Personal Fitness Program: An Exercise Routine with MyFit.ca
Designing an exercise routine is an important part of creating and maintaining a personal fitness program for a physically fit, feel good in a swimsuit, healthy body. Exercising can reduce the risk of chronic diseases, help your balance and coordination, help you lose weight, and help you feel better about yourself. There are several different type of exercises that you should incorporate into your personal fitness program. You should include stretching, cardiovascular (aerobic), and strength and muscular exercises. The MyFit.ca website offers everything you need to incorporate these exercises including flash photos and instructions for each one. The MyFit.ca website has stretch and flexibility exercises that include flexibility stretches, static stretching, and bouncing stretches, complete list of cardiovascular (aerobic) exercise that include swimming, hockey, squash, stepper, rowing erogmeter, shuttle run, treadmill, recumbent bike, elliptical or cross trainer, weight lifting exercises, plyometrics, and an exercises for every muscles in your body. The Myfit.ca website will help you determine whether or not you are physically ready to begin a workout program with their PAR-Q form and will help you determine what level of program is appropriate for you with their lifestyle questionnaire. MyFit.ca is a one stop online shop to create your exercise routine for your personal fitness program.
Using these three websites in combination will help you achieve your goals in creating and maintaining a self-help personal fitness program for a physically fit, feel good in a swimsuit, healthy body that you can custom fit to suit your needs.
The Mayo Clinic – Ten foods that give your diet a healthy boost.