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How to get ready for workout training program (Safety Issues)

Before you start any training program, you must make sure that it is safe for you to begin. First, take the PAR-Q questionnaire on the bottom of the  page to see if you should check with your doctor before beginning. Remember, it’s always wise to consult your doctor if you’re suffering from an illness or any injuries.

Test your fitness

When starting a fitness program, it’s useful to see how your muscular fitness measures up by counting, how many repetitions you can perform or how many seconds you can hold a contraction.

The three exercises shown here will assess your muscular endurance in the lower, middle, and upper body. Record your results, noting the date, and after three months of training, repeat the tests. When you reassess yourself,  perform the same version of the exercise. Before attempting the exercises, warm up first by moving briskly for five minutes. If you are just beginning to exercise, or coming back to it after a long break, you may prefer to perform your first assessment after two or three months of exercising on a regular basis.


Lower body

Wall Squat
Slide down until your thighs are parallel to the floor and hold the position for as long as you can. (If you cannot slide all the way down, go as far as you can.)

Your score
Excellent 90 seconds or more
Good 60 seconds
Fair 30 seconds
Poor less than 30 seconds

15 Minute Home Workout


Middle body

Crunch with Scoop
Count how many crunches you can do consecutively without resting. This is not a full sit-up. Lift your head and shoulders no higher than 30 degrees off the mat.

Your score
Excellent 50 reps or more
Good 35–49 reps
Fair 20–34 reps
Poor 20 reps or less
15 Minute Home Workout


Upper body

Half Push-up
Inhale as you bend your elbows, lowering your chest to the floor. Exhale as you push up to the starting position. Count how many you can do consecutively without a rest.

Your score
Excellent 20 reps or more
Good 15–19 reps
Fair 10–14 reps
Poor 10 reps or less
15 Minute Home Workout

PAR-Q AND YOU A questionnaire for people aged 15 to 69

Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is perfectly safe for most people. However, some people should check with their doctor before they start becoming much more physically active than they are already. If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below.
If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor. Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO.
_ _ 1 Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
_ _ 2 Do you feel pain in your chest when you do physical activity?
_ _ 3 In the past month, have you had chest pain when you were not doing physical activity?
_ _ 4 Do you lose your balance because of dizziness or do you ever lose consciousness?
_ _ 5 Do you have a bone or joint problem (for example, back, knee, or hip) that could possibly be made worse by a marked change in your physical activity?
_ _ 6 Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
_ _ 7 Do you know of any other reason why you should not do physical activity?

If you answered YES to one or more questions

Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal.
Tell your doctor about the PAR-Q and which questions you answered YES.

  • You may be able to do any activity you want—as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.
  • Find out which community programs are going to prove safe and helpful for you.

If you answered NO to all questions

If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:

  • start becoming much more physically active—begin slowly and build up gradually. This is the safest and easiest way to go.
  • take part in a fitness appraisal—this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. It is also highly recommended that you have
    your blood pressure evaluated. If your reading is over 144/94, talk with your doctor before you start becoming much more physically active.
  • if you are not feeling well because of a temporary illness such as a cold or a fever—wait until you feel better
  • if you are or may be pregnant—talk to your doctor before you start becoming more active.
  • PLEASE NOTE: If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan.
  • About gail galyo

    gail galyo
    Professional Gymnastic Trainer, actor based on Virginia/United States. Studied at Atlantic Talent and a drama class. Cheerleading is a passion of mine that I want to do through college and I currently cheer on a competitive team. Besides cheerleading I also enjoy knee-boarding, surfing and pretty much anything that has to do with the beach or water. My goals in life are to become a successful model and to get my major in Marine Biology. I would love to be a model for Hollister, Tillys, Victoria Secret Pink, Roxy, Billabong, or Volcom Stone, they are my favorite brands and I love their clothes.