Editor’s note: The following is the first part in a semester-long series aimed at getting readers in shape and proving tips on proper eating and exercise. The series will run Monday and Wednesday each week.

Much like building a house, a healthy body begins with a good foundation.

The best start to this foundation is a well thought-out workout plan and an organized diet.

The key to a good workout plan is to realize there is no quick fix when it comes to improving your level of fitness. It takes effort and motivation to find time and remain committed to improving your health and fitness through a healthy lifestyle, said Juli Mobley, clinical internship coordinator.

Creating a strong workout plan starts with an evaluation of current health status to prevent injury.

“Anyone new to exercise should take an objective look at their health status,” said Kinesiology and Physical Education instructor, Vicky Books. “A check-up with a doctor would be the most ideal method of determining if you are healthy enough to exercise.”

Http://www.csep.ca/forms.asp has a short questionnaire for students to evaluate current health and find out if a check-up from a doctor is necessary before working out.

If someone notices signs of heart disease, such as chest pain or shortness of breath when resting, it is absolutely imperative to see a doctor before working out, Books said.

Creating a list of goals to reach for is also an important part of exercise preparation.

“From a psychological standpoint, setting realistic goals is a great place to start. Then create a plan of action to achieve your goals,” said Moira Stuart, KNPE assistant professor.

While setting goals, students are encouraged to find a friend to workout with that has similar goals and use each other as a form of motivation.

There are two types of motivation: internal and external.

Internal motivation comes from doing something you enjoy, like exercising outdoors, while external motivation comes from social support, like working out with a friend, Stuart said.

Students generally have busy schedules and finding time to squeeze a workout in the middle of the day can be a difficult task.

“In terms of improving fitness, there is no one time of the day that is best to exercise, but it is easier to stick with an exercise if you do it in the morning,” Books said. “If you exercise in the morning there is a smaller chance of something conflicting with your scheduled workout and if something comes up during the day, you have at least already worked out.”

It is also important to include a variety of activities that work your cardiovascular fitness, muscular strength, endurance and flexibility. The key is to find the time and type of exercise that works for you and your lifestyle, Mobley said.

Eating healthy, along with regular workout are keys to successful training.

“If you are going to commit, don’t just go halfway, pay attention to both diet and exercise for the best results,” Stuart said.

Coming Wednesday: With so many types of exercises available, we’ll highlight one exercise each week starting Wednesday that will help get you in shape.