How to Create an Exercise Plan for You
Many people try to get thin or more tone by ordering those exercise plans from TV and internet commercials, but those DONT work. Why? Because they are made for the person who designed them and not you. Everybody is physically built different so therefor they are going to need an exercise plan that fits them. In this article I will teach you to make your own custom designed exercise plan that is right for your body, and its absolutely free!
- Difficulty:
- Moderately Easy
Instructions
Things You'll Need
- Access to a gym or a home gym system is preferable but at least you need a decent set of free weights.
- A good set of shoes for your aerobic activity.
- A room in your house that has space to do exercises in it (or access to a gym).
- Lots of motivation
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Get out a piece of paper to write your exercise plan on or make an spreadsheet. You will need to make a checklist for your workout so that you can checkoff what you do on which days. If you actually have to check off what you do, you are less likely to come up with excuses to get out of exercising.
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The intensity and the frequency of your workouts will need to be determined by you. Take into account your bodies recovery time, the time you are willing to allocate for working out, and how physically and mentally in shape you are. Some of the options are every other day, every day, or just pick a number of days a week that you are willing to work out. Keep in mind that anything under three days a week is not going to be very productive. It is better to spend less time exercising and do it more often then to exercise for 2 hours once a week.
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Once you have chosen your exercise schedule write it down on your piece of paper. We will then fill in the activities that you will do each day.
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Now is when you are really going to start personalizing your workout plan. You are always going to want to keep a balance between aerobic activities, weightlifting, and core exercises. However, depending on your overall goal for your program you may want to emphasis on a specific aspect of your workout plan.
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I generally like to start out the week with an aerobic activity. This can include but is not limited to brisk walking, jogging, bicycling, swimming, aerobic dancing, some sports, rowing, ice or roller-skating, cross-country skiing. Aerobic exercise is important because it builds up your lungs capacity to get oxygen to your muscles and it also burns the most fat. If you are involved in an aerobic sport or you desire to become a little thinner you will probably want to put more emphasis on this part of your exercise plan and allocate an extra day for aerobic exercise.
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The next part of your exercise plan is weightlifting. Weightlifting is important because it is how you build muscle. If you are using a home gym for this consult your instruction booklet for exercises you can do. Make sure to balance the muscle groups, in other words work with all your muscle groups, not just one. If you are going to a gym for this portion of your workout consult the staff there and they will be able to help you out with some exercises. If you are going to be using free weights, consult http://www.sportsinjuryclinic.net/strengthening/free_weights.php for some great exercises.
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The last major part of your exercise plan will consist of core work. This works on strengthening your abdominal muscles and all the muscles around them. This area of your body is called the core for a reason. Almost every movement you make with your body uses the core muscles. Therefore it is very important that these stay strong. For great abdominal exercises please reference http://www.mayoclinic.com/health/core-strength/SM00047
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Once you have decided which exercises you are going to do on which days write these down and make a checklist for yourself so you can check off what you did on which days. Now you have completed your exercise plan. Now remember when implementing your exercise plan that you should start out small and then increase your repetitions and weight from there because you aren't going to get in shape if you are constantly injured.
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Tips & Warnings
Be consistent and follow your exercise plan.
Balance your plan and make sure all of your muscle groups are getting worked.
If you are doing and running or walking for the aerobic portion of your workout don't do it on a treadmill!! No one wants to run for an hour looking at the same wall. Its boring and demoralizing. You will find it much easier to run if you have people or scenery to look at while you are running.
