Developing a tailored exercise program is recommended to help improve your physical and psychological well-being; therefore, call upon the skills of health professionals to be unsure that you aren’t overdoing it.
Get the education that is needed to engage in physical activity and improve health and fitness in a manageable manner.
It’s easy to say that you’ll exercise every day. But you’ll need a plan.
As you design your appropriate fitness program and stock up on your comfortable women’s and men’s performance apparel, keep the following six points in mind.
Set Fitness Goals
Are you starting a fitness program for weight loss or getting ready to stretch the extent of your energy in a marathon?
Having a clear goal that you can set, pursue, and attain can help you gauge your progress and remain motivated.
Have a Balanced Routine
Do your best to sweat for 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous activity.
In order to assist with weight loss or maintaining weight loss, make time for at least 300 minutes a week.
You can even put in small amounts of physical activity for short periods of time throughout the day that can add up to provide a health benefit.
At least two times a week, you should get in your repetitions of strength training exercises for all major muscle groups.
Make a plan to also do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about twelve to fifteen repetitions.
Build Intensity Slowly
If you are just a beginner in the realm of fitness, then accept your limitations and work your way up slowly and start cautiously.
In the event that you currently have an injury or a serious medical condition, ask your doctor or an exercise therapist for help designing a fitness program so that you are able to gradually improve your range of motion, strength, and endurance.
Daily Routine with Variety
One of the most challenging things about exercising, aside from the physical intensity, can simply be the struggle to find time to actually do it.
In order to make scheduling time for exercise much easier, treat it just like you would a medical appointment while picking your days and times for your health activities.
Maybe your planning looks like using the time that you watch your favorite television show to walk on the treadmill?
Planning a variety of activities can keep the boredom of exercise at bay.
Try cross-training with low-impact types of activity, whether that means that you go for bike rides or do some water exercises in a pool, in order to reduce the odds of you injuring one particular joint or muscle.
Make sure that you alternate between activities that emphasize different areas of your body, such as swimming and strength training.
Make Time for Recovery
It is easy to hit the fast-forward button when you start exercising, but it is important to know how to press pause and make time for recovery afterward.
You don’t want to work out too intensely or for too long, and with that said, be sure to call it quits when your muscles and joints begin to feel sore, and again, don’t forget to plan time between sessions for your body to rest and recover to heal properly.
Keep Track of Progress
After you start your workout routine, you are going to not only keep up with it on a regular basis in order to retain the health benefits that you desire, but you will also want to keep track of your progress to hold yourself accountable to do it and to see the results or lack-thereof for yourself.
You should retake your personal fitness assessment six weeks after you begin your fitness program and do it all over again every couple of months.
Through the course of this process, you may realize that you have to increase the amount of time that you are exercising in order to continue seeing any type of real improvement.
By keeping the score of your fitness, so to speak, you are giving yourself something concrete to look forward to in order to gauge what is working for you and to get closer to your fitness goals.
While you are exercising and accessing your exercises, you could run into moments where you seem to be losing motivation.
There is no need to panic; simply set up new goals or engage in different fitness activities with a friend or start taking a fitness class to jazz things up and re-energize your efforts.
Exercise programs are important enough to your well-being that you should do whatever it takes to plan your actions carefully in a manner that is realistic, in a way that you can pace yourself and establish your health journey as not just a fleeting phase but as a lifetime part of your daily routine.