Have you ever considered starting a fitness program？ Since exercise can reduce the risk of diseases， improve balance （平衡），help lose weight， develop better sleep habits and even make you confident， you can start a fitness program in the following steps．

Test your fitness level

    How many meters can you walk or run in one minute？ How long does it take you to swim 50 meters？ What is your heart rate （心率）？ The data （数据） of your fitness level can help you know what activities you need．

Design your fitness program

    You may have begun your daily exercise． But a personal plan helps more． First， you should have your fitness goals （目标）． For example， what do you want to look like， to be slimmer （更苗条） or quicker？ A balanced plan will help you start slowly， progress slowly， do right activities and even allow you to recover （康复） if you get hurt．

Prepare things needed for sports

    You need something practical， enjoyable and easy to use． It could be a pair of sports shoes，a volleyball or a bicycle．You can also download fitness apps on your mobile phone to measure distances（距离），calories burned or your heart rate．

Take action

    Now you're ready for action． When you begin， don't always try difficult tasks． Listen to your body and reduce exercise time if necessary．

Monitor your progress

    Test your fitness level again six weeks later． If you have achieved your goals， increase exercise time to continue improving．

    Starting an exercise program is an important decision．By planning carefully and acting step by step，you can have good health．

Starting a fitness program
The importance of exercise	Exercise can keep you（1）　　and confident．
The （2）　　of starting a fitness program	Test your fitness level．
	Make a personal（3）　　for exercise．
	Get your sports things（4）　　before you start．
	Listen to your body（5）　　you take action．
	Change your program according to your fitness level six weeks later．

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