How to Design a Workout Program

Once you’ve decided that you will start making exercise a priority it is time to take a look at designing a workout program. Your program should be specific to your health and fitness goals and take into consideration your likes and dislikes regarding activity. By taking some time to ask yourself a few questions and creating a plan, you will be able to design an effective program specific to your individual exercise needs.

1. Determine how many days you plan to work out each week. Be honest in your estimate. If you can only commit to 3 days that is fine; if you are ready for more that is great too.

2. Evaluate your personal goals. What is your primary purpose for exercising and what do you most want to accomplish? Do you want to lose weight, tone up, reduce cholesterol, reduce stress or perhaps run your first 5K?

3. Plan your program around your primary goal. For example, if you want to lose weight concentrate on high calorie burn interval training and cardiovascular exercise. If you want to tone up be sure to fit in strength training. This goal may change over time and that is fine. Your exercise should progress and change with your goals.

4. Assign a type of physical activity or combination of activities to each day you plan to exercise. It is ideal to include cardiovascular exercise, strength training, mind/body exercise and stretching each week. Your goals will determine which type of activity you concentrate on the most.

5. Plan to do at least 30 minutes of cardiovascular exercise three or more times per week. If you wish to lose weight consider increasing the intensity of this activity, the number of days you perform it or the time of sessions to 45 or 60 minutes. Some choices include walking, jogging, elliptical machines, group cycling or step classes.

6. Incorporate strength training in the form of weight lifting, muscle conditioning classes or videos at least two times per week. Skip one day in between full body workouts to allow the muscles to recover.

7. Enjoy a mind/body class such as yoga, Pilates, Tai Chi or a fusion class at least once per week. If this is the type of exercise you most enjoy increase the frequency and adjust your other forms of activity accordingly based on the amount of time you can devote to exercise each week.

8. Stretch each major muscle group after a workout. You may also stretch before, but be sure you have warmed the muscles up by doing activity for at least 5 minutes before stretching.

9. Stick with your weekly program for 4 to 6 weeks, and then consider adding new classes or exercises to increase variety and challenge your muscles in different ways.

Advertisements

12 thoughts on “How to Design a Workout Program

  1. Hey! Soy Angela. Aunado a tener una discusión franca y aprender más sobre la búsqueda de una carrera en tecnología. Voy a publicar y hacer preguntas un poco mientras me preparo para lo que tiene el mundo en la tienda para mí.

  2. The long-awaited album will be streamed live to a worldwide audience on Friday,
    May 17, from the Wee Waa showgrounds. Six weeks ago, OMGPOP launched its runaway hit Draw Something, a Pictionary-like
    game for i – Phones and Android devices. This is Daft Punk’s first new material since the soundtrack for “Tron: Legacy” in 2010.

  3. Hi guys! Ik heb in de pc’s sinds ik een kind was. Ik heb net een nieuwe baan als een desktop-tech bij een accountantskantoor. Ik weet dat ik zal veel vragen voor jullie hebben, maar ik zal beginnen met een eenvoudige hallo!

  4. Posteriormente, después de pasar muchas horas en Internet, por fin hemos descubierto a una persona que definitivamente no saben lo que están discutiendo muchas gracias un gran trato maravilloso mensaje

  5. Oh my goodness! Impressive article dude! Thank you, However
    I am experiencing difficulties with your RSS. I don’t know why I am unable to join it. Is there anyone else having identical RSS issues? Anyone who knows the answer can you kindly respond? Thanx!!

  6. Hello just wanted to give you a quick heads up.
    The words in your post seem to be running off the screen in Firefox.

    I’m not sure if this is a format issue or something to do with internet browser compatibility but I figured I’d post to
    let you know. The design and style look great though!
    Hope you get the problem resolved soon. Kudos

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s