How to Set Up a Workout Program at a Gym

A good workout program combines strength training and cardiovascular exercise.

The most effective workout programs are the ones you set up yourself. Consider your schedule, your physical strength and fitness level and think about what you want to achieve and by when. Then meet with a fitness consultant at the gym and, together, tailor-make a program unique to you and your requirements. Focus on what you enjoy and don't set yourself impossible targets. Aim to work out four to five times a week. Then commit to the program and have fun while you get fit.

Instructions

Warming Up

1. 

   Stretch your muscles to prevent injury.

   A good warm-up is important in any exercise program because it prepares your muscles and helps to prevent injury. Allow yourself 15 minutes to warm up: walk or jog slowly for five minutes and then do a series of gentle stretches to your calf, hamstring, quadriceps and knee, chest, hip and arm muscles. Hold each stretch for 12 seconds and stop if you feel any pain or discomfort.

2. 

   Keep yourself motivated by varying your workouts.

   Keep your workout program interesting by varying the workouts you do each day. Alternate weight-bearing training with cardiovascular or aerobic exercise. This will not only prevent you from getting bored but will also ensure you work with different muscle groups each time.

3. 

   Make your workouts enjoyable.

   If your gym offers classes, join one or two a week that appeal to you. An aerobics class or a dance class will give you an hour of cardiovascular exercise, and a body-conditioning class will provide you an hour of weight-bearing exercise. Working out with a group of people, or signing up for a class, can often give you the added incentive not to miss a workout.

4. 

   Work hard to achieve your fitness goals.

   Phase your workout program to increase intensity as your fitness levels increase. You want to keep pushing yourself to achieve more, rather than reaching a point where the workout becomes easy for you. The best results always take the most work.

5. 

   Take time to cool down after your workout.

   At the end of each workout session, take time to cool down. You can repeat your warm-up session to bring your muscles and heart rate back to normal again.

Tips & Warnings

• Commit to a three-month period of regular workouts and then assess your progress.

• Pace yourself.

• Remember that it will take time to see changes in your fitness or weight.

• If you are older than 35 or have any underlying medical conditions, check with your physician before starting any exercise program.

• If you have injuries, tell your fitness consultant when you put your program together.

References

• Intense Workout.com: Total Body Workout Routine
• Gymvisit: Get a Gym Body
• Fitness-and-Bodybuilding-Workouts.com: Total Gym Workout Routine
• The Chartered Society of Physiotherapy: Warm Up to Exercise