Final answer:
The first step in determining exercise overload is to assess one's current level of fitness. This base assessment dictates the appropriateness of exercises and intensities, helping to create realistic goals and an enjoyable, sustainable exercise routine.
Step-by-step explanation:
The first step one should take when determining the amount of overload to include in an exercise program is Assessing your current level of fitness. This is a critical foundation that informs the intensity and type of exercises that are appropriate for an individual. It is essential to avoid an all-or-nothing point of view when starting an exercise program. Beginning with simple activities and progressively increasing the intensity can prevent injury and promote adherence to the program. Assessing fitness levels helps in setting realistic and attainable exercise goals, which are important in developing a successful exercise program.
Making exercise enjoyable is key to sustainability. An individual should find activities they truly enjoy, whether it is dancing, gardening, or playing activity-based video games. Keeping an exercise log or having an exercise partner can also increase accountability and support continued participation in the program. Lastly, rewarding oneself for meeting exercise milestones can reinforce positive behaviors, contributing to a healthier lifestyle.