How to Create a Personal Fitness Plan:

How to Create a Personal Fitness Plan

Today, creating a personal fitness plan will help you meet your workout goals. In fact, a fitness plan can make you get stronger or faster, lose weight, or just improve the quality of your life. So, you will need to incorporate a mix of aerobic, resistance, and flexibility exercises into your plan in-order to keep your body healthy. Additionally, you will need to assess your level of fitness and after create a plan suited to your needs. Below are some of the steps you will need to follow when crafting a fitness plan.

 

SECTION-1: How To Assess Your Fitness Level:

> Begin with the basics: Start with simple things like, talking to a doctor if have any health issues (you may not need to talk to a doctor if you’re under 50 and in good health). Keep in mind that balance and strength decrease as you age (This can actually limit your ability to exercise or make injuries more likely, and harder to heal. But, by exercising with caution and a little guidance, you can easily improve). If you’re in doubt, then talk to a physician to help you indicate any activities you should steer away from.

> Try testing your current fitness level: Basic fitness includes cardiovascular endurance, muscle strength, muscle endurance, and flexibility. So, test yourself to see where you’re fit and where you stand to improve. In fact, you will need a watch, a measuring tape, a yardstick, tape, and a scale in-order to easily monitor your fitness levels. Additionally, take a 1-mile (1.6 km) walk to test your cardio health (Before you start, take your pulse rate in beats per minute and record the time. Do the same afterwards and note how long it took you). To measure pulse rate, just put your index and middle fingers on the side of your neck and then count the beats for 10 seconds and multiply by six. To test muscular strength, count how many push-ups you can do until you are unable to perform any more push-ups with correct form. To test flexibility, secure a yardstick to the floor with some tape at the 15″ mark then sit next to the yardstick with your feet roughly even with the tape, reach forward as far as you can while holding the position long enough to note how far you were able to reach (Do this exercise 3-times while recording your farthest reach). To test Waist and Body Mass Index, measure and record your waist circumference around the body at the level of your belly-button where your waist is most narrow. To get you’re BMI (a rough indicator of body fat percentage), use an online calculator or divide your weight in lbs by your height in inches, squared, and then multiply by 703. BMI = (Weight in Kilograms / (Height in Meters x Height in Meters)).

> Create a plan and set goals: Plan your program in detail on your own or with outside help. A structured plan will allow you to set goals and stay on track. Try writing out your plan on paper, be specific in your targets, place your plan where you’ll see it daily, and you can also get a personal trainer to help make sure you are using proper form while exercising, doing exercises that are appropriate for your fitness level, help you set goals and motivate you to reach them.

 

SECTION-2: How To Create A Cardio Plan:

> Select the exercises you can do and enjoy: Cardio workouts are the best option because they will help strengthen your heart, increase your endurance, and burn calories. They even help to boost your mood and help you sleep better. Cardio exercises include: walking, running, rowing, swimming, bicycling, dancing, martial arts, golfing, and most team sports. So, choose workouts that you like, but also make sure you are physically capable of doing them. Lastly, consider working out often with several exercises.

> Begin slowly: Try easing your way into the workout routine until you have more endurance. At least 150 minutes of moderate aerobic activity or 75 minutes of intense activity per week are recommended. In fact, aerobic exercises should pass the “talk-test,” which implies that you should be able to talk and carry on a conversation while exercising. Additionally, you should do at least 30 minutes of activity per day or break up your exercise into smaller chunks. All in all, don’t feel the need to do high-intensity exercises at the start, workout at your own pace.

> Consider using a 3-pronged approach: To get the most out of each session, incorporate 3 elements into your routine. These include warm-up, conditioning, and cool-down. So, ease into the workout, ride your plateau, and then slow down. Before each session, warm up for about 5 to 10 minutes to get the heart going and to increase blood flow to the muscles. A low-intensity version of any exercise will help you achieve this and it can be like taking a leisurely ride for a few blocks. Target for around 30 minutes of conditioning after the warm-up. End with a 5 to 10 minutes of cool-down. You may also stretch the main muscle groups like your hamstrings, calf muscles, chest, shoulders, quadriceps, and back in the final stage.

> Exercise up to an ideal length and frequency: Monitor your progress after a few weeks and make adjustments. In fact, you will be able to work out longer and harder after gaining aerobic capacity and endurance. Consider increasing the duration or pace by 10% each week to build up your endurance. Ideally, you should aim for at least 30 minutes of cardio activity every day.

 

SECTION-3: How To Train for Strength:

> Learn how to achieve good form when exercising: Strength training (weight or resistance training) help build up muscles and endurance. Strength exercises will make you stronger, strengthen your bones, raise your stamina, and even boost your moods. In fact, the secret to a good strength program is to workout big muscle groups like legs, arms, and core. So, you can use weights to create resistance and make your muscles work harder. The resistance puts stress on your muscles and joints and that’s why it’s recommended to learn and always use proper form to avoid risk of sprains, strains, breaks, or overuse injuries. All in all, begin with a weight that you can lift comfortably for 12–15 times so as to move the joints through their full range of motion. Breathe out when weightlifting and in when you lower the weights. Consider talking to a sports trainer or fitness specialist to help walk you through each exercise and make sure you’re doing it right.

> Select exercises for major muscle groups: A great strength program will work all the major muscle groups. So, choose exercises that isolate these or work several groups together. Consider tailoring the program to your own needs, but also to your physical limits. Exercises that use several muscle groups at once are really useful. You can strengthen your arms and shoulders with bent over dumbbell rows and overhead presses. Bench presses will work your chest muscles and pushups are good exercises for your upper body. Lastly, take into account your strength, balance, and age.

> Split your training program into rotations, sets & reps: Any training program should be a cycle. So, plan to focus on certain muscle groups on different days with each day doing a number of specific exercises. Your rotation might look something like bench-presses, rear flyes, push-ups, and planks one day for your back, bicep and tricep curls another day to work your arms, and squats, lunges, bridges, calf raises, balance exercises, and leg curls for your legs the third day. During each rotation day, split up the exercises into sets and reps. In fact, one set of 12 reps for each exercise is recommended. Additionally, light weight with many reps builds endurance and muscle tone while heavy weight and fewer reps but lots of sets (5 or more) builds strength. Lastly, most people will see results after about eight weeks with two or three 20 to 30 minute sessions per week, covering all groups. However, remember to give your body time to rest and heal. Always schedule at least 48–72 hours between sessions for each muscle group.

> Use a 3-pronged approach: Just like cardio, you should also use a three-stage approach in your resistance training. This includes aerobic warm-up, post-lift stretching and cool-down. These steps will help to get the blood flowing, the joints limber, and to stretch and relax the muscles after you are done. So, do a few minutes of low-intensity cardio before you hit the weights like walking or jogging. Do not stretch before resistance training. After the workout, take some time to cool down and stretch (one or two minutes for each muscle group).

> Workout large muscle groups first: Its recommended to start with large or multiple muscle groups. This will allow to do harder exercises with more energy. You can consider to isolate smaller or individual muscles afterwards. So, work out your legs and back first with squats. Do single joint and single muscle exercises later. Bicep curls and shoulder shrugs can come later in the workout session.

 

SECTION-4: How To Add Stretching & Flexibility Exercises:

> Consider focusing on major muscles & joints: Add basic stretches to your training program because stretching makes you limber, increases the range of motion in joints, increases blood flow to muscles, prevents injuries, and helps prevent postural problems and joint misalignment problems. So, stretch major joints and muscle groups that you use every day during your workout or daily activities. These parts include legs, arms, back, chest, shoulders, and hips.

> Warm-up before stretching: Never stretch with cold muscles because it may injure you. So, consider taking a few minutes of warm-up cardio to get blood flowing before you start stretching. For example, walk, bike, or jog at a low intensity for 5 to 10 minutes. In fact, you can stretch after your workout when you’re already warmed up. Lastly, consider holding off on stretching before strength training or intense activity like running or other track and field sports since it can reduce your performance.

> Hold-up the stretch: As you stretch, gently pull the muscles and joints in a smooth movement and hold it for about 30 seconds. You might also need to hold for 60 seconds in problem areas that are inflexible or tight. Try some yoga poses, don’t hold your breath when you stretch, but instead breathe into the movement, and be aware of your spine and don’t stretch it too far in an abnormal direction. You should not feel pain when stretching.

How to Create Your Own Workout Plan

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