In previous columns we learned how carbohydrate control helps us get in better shape by reducing body fat levels.

This week let’s explore how to actually begin a fitness program to further our progress.

First, there are several benefits to starting an exercise program.

Being fit can help reduce your risk for heart disease, improve sleep patterns, help improve coordination and balance, and of course, improve your lean to fat ratio, while helping you lose body fat.

Before starting a fitness regimen, though, I recommend everyone check with his or her doctor, regardless of age. It’s possible to have certain medical conditions you may not even be aware of. Remember, when it comes to fitness programs, safety is more important than even progress.

Next thing to consider is your fitness goals. I recommend putting those in writing, so you get clear in your mind why you want to get in shape. After setting your goals, it’s time to put your program together. This is where professional trainers can be of real help.

Trainers can educate you on how to exercise properly and help you better assess proper strategies for losing weight and getting into shape. You’ll make even more progress if your trainer has education in nutrition.

Even if you can’t work with a personal trainer on a regular basis, it’s a good idea to at least have a consultation with one, but be careful when choosing a trainer. I recommend either getting a referral from a friend, or just calling a trainer and ask if you can watch them work.

Make note of how well they interact with their clients. Also, watch to see if they do the same exercise routine with each client. I don’t have any two clients on the same program. Everyone is different and has different needs.

Obviously, your trainer should be well educated, and listen to their client’s goals and concerns. If you don’t want to use a personal trainer, there are myriad books, tapes and DVDs out there, but be careful, and do your research. This will save you much time and grief in the long run.

Once you’re ready to begin, start slowly.

I tell my clients that starting an exercise program is like getting a hair cut. If you do too much, too soon, it takes too long to get over it. Start with a mixture of both weight training, and aerobic exercises.

No matter what you hear or read, there is no rule as to which type (weight training or aerobic training) you should do first in your routine. I recommend trying each first and see which one feels most comfortable to you.

Also, add activities that you enjoy to your program. This is what is referred to as cross-training.

These exercises could be activities like swimming, walking or even dancing. Don’t work out too intensely in the beginning. Remember, slow and steady wins this race. Also, allow time for rest between sessions.

Remember, rest is the glue that holds your exercise routine together. Using these steps will help you get in shape, stay in shape and prevent injury.

Have a fitness or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org.

David Crocker of Landrum has been a nutritionist for 24 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach S.C. state champion girls gymnastic team, USC-Spartanburg baseball team, Converse college equestrian team, taught four semesters at USC-Union. David was also a regular guest of the Pam Stone show.