Losing weight doesn't have to be expensive; you can lose weight and get fit with free programs available online, at your library or on television, or just by going outside for a brisk walk. Before you select a free weight loss and exercise program, you'll need to evaluate your current physical shape, learn the safety precautions and review your workout options. Once you've picked the perfect workout routine for your needs, all you need to add is discipline and dedication to achieve a healthier, slimmer body.
Physical Capability
When you're starting any weight loss program, always consult with your doctor first; you may need special guidelines for your workouts or have medication adjusted once you start losing weight. After a medical consultation, evaluate yourself and be honest: Are you a complete beginner or do you practice moderate physical activity? Most free programs and fitness routines have beginning levels and modifications for the inexperienced. If you're not sure, always start with the beginning level to avoid injury, and slowly work up from there. The type of workouts you choose may also depend on your overall strength. For example, if you have weak knees or a bad back, avoid a workout with a lot of lunges, which may stress your joints, and seek out a low-impact fitness routine.
Safety
Although everyone wants to lose weight fast, the important thing to remember when working out is patience. Don't push yourself too hard; once a routine is comfortable and you can breeze through it, tackle the next level. Contrary to popular belief, a workout should never hurt. If you feel sharp pains, stop immediately and rest. To ensure that you don't hurt yourself or get frustrated during a workout, sit down and watch it all the way through before you try it. Most reputable workouts will give you a basic move to do if you can't achieve a certain position or movement. If you spot something during the session that you know is beyond your ability, mentally note that basic movement and perform that during the difficult parts of the routine. For safety's sake, always wear the appropriate gear during a workout, including soft, flexible clothing such as sportswear or sweats that won't chafe you as you sweat, and correctly fitting athletic shoes so your feet won't slide. Part of effective exercise is being safe, because if you injure yourself, you'll have to sit out a few days' worth of workouts to heal, delaying your weight loss goal.
Availability
Free weight loss exercise programs are everywhere, from the Internet to the VHS and DVD collections at your local library. The best option is to check with your local community center and see if they offer any free workout classes. If not, try your library; most have several workouts to choose from, including yoga, aerobics and weight training. When using a library DVD, ask about long-term checkouts or automatic renewal of the program until you're ready for the next one. If you can't find a DVD that meets your workout requirements, check your local television listings; special channels such as FitTV offer over-the-air workouts most hours of the day, and even regular channels such as public television will often carry exercise programs in the morning.
Another option is the online workout; these workouts are often broken up into sections, such as warm-up, main program and cool-down, to accommodate varying bandwidth. SparkPeople is an excellent resource for online workouts, and everything is free, so you're never pressured for an upsell to a different program. You can also supplement your fitness program with the best free workout available to anyone: walking. A moderately paced walk is an excellent way to burn fat and tone muscle, plus you don't need any DVDs or equipment other than a water bottle and a good pair of shoes.
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