How to Make a Workout Schedule

A workout schedule is an effective tool for keeping you committed to your exercise routine. Scheduling your workouts makes you more likely to fit them in each day. You will be able to plan ahead and adjust other engagements to ensure that you have time for your physical activity. Soon exercise will become less of an activity you need to squeeze in and more of a normal, daily habit.

Difficulty: Moderately Easy

Instructions

1. Purchase a date book or agenda that allows you to keep track of your daily tasks. This can be in paper form, such as a calendar, or in electronic form, such as a cell phone or PDA.

2. Sit down each Sunday afternoon or evening and assess the week ahead. Make note of your commitments that are required and those that are flexible.

3. Decide how much time you can commit to exercise. Ideally you should perform cardiovascular activity five days per week and strength training at least two days per week with a rest day in between. Aim for at least 30 minutes of exercise a day.

4. Decide what time of day you will work out--morning, lunch time or after work. The time does not have to be the same every day. Choose what works the best with your daily schedule.

5. Write down your workout in your calendar or input it electronically. Be specific--include the time of day, length of session and session type. For example, you can note Friday, 7:00 am, 30 minutes of jogging.

6. Use this schedule to guide your workouts for the week. Stick to your exercise routine and make it a priority over less important commitments.

7. Physically check off or scratch out the item on your schedule when you do a workout so you know you accomplished it and can feel satisfaction for completing it.

Tips & Warnings

• If one week your pre-set schedule didn't work for you, change it up the next week. It may take time to determine the best exercise time and length of session that will work for you. Feel free to split your workout into two 15-minute sessions or three 10-minute sessions throughout the day if you do not do a full 30 minutes free at one time.
• Don't get into the habit of canceling and rescheduling your workout. This indicates that it is not a priority and will likely cause you to start skipping sessions. Pick a time that works for you and stick with it.

Resources

• eHow article "How to Create a Workout Schedule"
• Livestrong.com article "Dare to Exercise Regularly"
• Spark People for more about fitness

Who Can Help Sponsored

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[coffeechick]

on 8/16/2009 thanks for posting this
:)