Taking the time to make a concrete exercise plan is the essential first step towards building the body you want. Following that, comes the tough task of following it each week, but that’s a different topic for a different day. For now, let’s just center on putting a workout schedule together.
Free Download: Top 5 Exercise MistakesPutting An Exercise Plan Together
- Get a weekly calendar and decide how many days of the week you’re willing to work out.
- Choose what particular sort of workout you wish to do. Most importantly, choose an activity that you enjoy.
- Devote yourself to exercising according to your plan. This is the most crucial step.
- Stick with your schedule for at least one month. The gains you’ll see after 4 weeks ought to be decent to keep you motivated.
Cardiovascular Workout
Cardiovascular exercise merely means that you’re involved in an activity that elevates your heart rate to a level where you’re working out, but can still talk (also known as, in your Target Heart Rate).
If you like to go outside, running, bicycling, hiking or walking are all great choices. If you love the gym, you’ll have access to stationary bicycles, elliptical trainers, treadmills, row machines, stair masters and more.
Cardio exercise is one way to burn off calories and help you slim down. It makes your heart strong so that it doesn’t have to work as grueling to pump blood. It also step-ups your lung capacity and helps bring down risk of heart attack, elevated cholesterol, hypertension and diabetes.
Getting Started With Cardio
- Integrate 30-minute workout sessions into your schedule. 30 minutes of everyday workouts is enough for most individuals.
- Decide on a sort of cardiovascular workout for a particular day of the week. Utilizing a treadmill or stair-climbing machine, jogging, bicycling, and swimming are all efficient forms of cardiovascular workout.
- Warm up and actively stretch out for 5 minutes prior to starting any activity.
- Workout at a moderate pace for 20 minutes.
- Follow up with a 5 minute cool down.
- Switch your schedule to fit longer workout periods if suitable.
- Stick with your schedule.
Strength Training Workout
Strength training (working out with weights) is a great way to increase your functionality, self-confidence, and overall quality of life. You might be looking to improve your physical appearance, become stronger and more able to perform everyday tasks or maybe improve your performance in a sport or hobby.
Just 2 weight lifting sessions per week can actually reduce your overall body fat by around 3% in just 10 weeks, even if you don’t change your diet in any way and help you to achieve or maintain a lean and toned body.
Remember that you can never be too old to start strength training. And don’t believe that weightlifting is just for men! Women should lift weights. It builds strength, helps you lose weight, improves sleep, sex, and so much more. Check out these Weight Training Myths For Women.
Getting Started With Strength Training
- Allow 30 to 60 minute workout sessions for weights. If you don’t spend much time socializing or resting during your workout you’ll able to get a great session of lifting done in that time. Don’t rest more than 60 seconds between sets.
- Start by doing total body workouts aimed at conditioning each major muscle group (upper body, lower body and back). Equilibrated development is exceedingly crucial.
- Divide your workouts as you get to be a more experienced lifter. This will enable you to better center on particular muscle groups and areas. A basic split that targets each major muscle group is: chest and triceps, back and biceps, shoulder and legs.
- Rest your muscles in between sessions. Allow each muscle group to rest at least one day between sessions. Your muscles can’t get stronger and leaner unless they have time to rest and mend.
- Tailor your agenda to best fulfill your goals.
- Stick with your workout schedule.
Top 5 Exercise Mistakes (Free Download)
Knowing what not to do is as important as knowing what to do when it comes to creating your exercise plan. Did you know your exercise routine may actually be hindering your weight loss efforts? There are certain mistakes that are easy to make which can cause your weight loss to slow down and even cause you to gain weight! Download my free report, Top 5 Exercise Mistakes to help you improve your workouts so you get the results you deserve.
