Final answer:
The initial step in determining the amount of overload for an exercise program is setting specific fitness goals, which guide the workout plan. Starting with enjoyable, moderate-intensity activities and gradually increasing intensity ensures sustainable progress.
Step-by-step explanation:
The first step one should take when determining the amount of overload to include in an exercise program is setting specific fitness goals. Before you begin any new exercise regimen, it's critical to have a clear understanding of what you want to achieve. Whether it's weight loss, muscle gain, or improving cardiovascular health, your goals will dictate the intensity and duration of your workouts. It's important to start with activities that you enjoy and are capable of doing to avoid overexertion and injury. Gradually increasing the intensity and duration of your workouts can help you make consistent progress.
Setting realistic and achievable goals is crucial; they serve as a foundation for your exercise plan. Determine what you can commit to on a daily basis and consider how to integrate that commitment into your existing schedule. Remember that low-intensity activities, like a daily 15-minute walk, can be a good place to start, especially if you're new to exercising. You don't have to push yourself into high-intensity workouts immediately; it's better to begin at a moderate pace and increase gradually.