Final answer:
The first step in determining the amount of overload in an exercise program is assessing your current level of fitness. It's crucial to start with exercises that match your current fitness state and to gradually progress in intensity.
Step-by-step explanation:
The first step one should take when determining the amount of overload to include in an exercise program is b. Assessing your current level of fitness. Before adding any overload, which is the process of increasing the intensity, duration, or frequency of exercise, it's important to understand your current fitness level to avoid injury and ensure gradual progression. Starting with a manageable amount of exercise, such as a walk around your neighborhood, can be a great beginning. Gradually increasing the time you spend exercising can lead to achieving at least 30 minutes a day, five days a week. Remember, the key is to find activities that you enjoy, as this increases the likelihood that you'll stick to your exercise routine. Additionally, being kind to yourself and using positive reinforcement with rewards when you reach your goals can also help sustain an exercise program.