Design Your Own Workout Program
Fitness programs abound, from yoga and Pilates to step aerobics and strength training - either at home or in a gym. So which type of fitness program is right for you? Ask yourself these questions to figure it out.
What is your current fitness level?
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
• How long it takes to walk 1 mile
• How many pushups you can do at a time
• How many sit ups can you do at a time
Do you have any health issues?
If you are age 50 or older, haven't exercised for some time, or have chronic medical conditions, such as diabetes or heart disease, it's a good idea to consult your doctor before beginning an exercise program.
It's also good to keep in mind that as you age, impaired balance, decreased elasticity of tendons and other factors can limit your exercise capacity. Injuries also are more frequent, and recovery takes longer. But that doesn't mean you shouldn't exercise or that you won't benefit from it. Just be sure to seek input from your doctor or an exercise therapist about how to create a program that's appropriate for you.
What are your goals?
Keeping your fitness level in mind, think about why you want to start a fitness program. Perhaps your doctor has suggested that you start a fitness program to lose weight. If you're already active, perhaps you want to rev up your fitness program to prepare for a 5K race or get ready for a favorite sport. Having clear goals can help you stay motivated.
What activities do you enjoy?
Next, think about the types of physical activities you enjoy most. After all, a fitness program doesn't need to be drudgery. You're more likely to keep up with a fitness program you enjoy.
If you love riding your bicycle, consider a cycling class. If you have a blast on the dance floor, an aerobics class that includes dance moves would be a good bet. If you're a social person, a gym or health club membership may be the ticket. If you prefer to exercise alone or you find health clubs intimidating, exercises you can do at home may be best.
How can you add variety to your workout?
Aerobic activities should be the biggest chunk of your workout, but you also want to include muscle-strengthening activities such as working with weights or resistance bands. Cross-training, which is doing a variety of different exercises or activities, is a good way to keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint.
When you plan your fitness program, consider alternating among activities that emphasize different parts of your body - walking, swimming and strength training, for example.
What can you afford?
Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape.
You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment - or sharing the cost with a friend.
Ready, set, go
You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical. Start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends:
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.
Fitness training: Elements of a well-rounded routine
Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Include these five elements to create a balanced routine.
Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.
Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.
Strength training
Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.
Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights - such as plastic soft drink bottles filled with water or sand - may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.
Core exercises
The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.
Balance training
Older adults in particular should include in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.
Flexibility and stretching
Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are an appropriate part of a physical activity program.
Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise - when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.
Cover all the bases
Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training, and stretching and flexibility should be part of your overall exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life
COMPLETE THE DESIGN YOUR FITNESS PLAN ASSIGNMENT
Design your Personal Fitness Program
Your personal fitness plan needs to include the following information:
1) Time and days of the week you will workout (at least 4 days per week at least 30-45 minutes each workout)
2) Place workouts will be performed
3) Describe what your workout will be.
Your workout program will depend on what you like to do and what you have access to. You can design a program that can be done at home with no equipment or at a fitness center. It is just up to you. You may already have a program. If so, just stick with what you are already doing. Use online resources to find out exercises that target specific areas of the body. There are tons of APPS that may be useful to you also. You could use a DVD, or WI FIT or participate in a class. Be creative. The purpose of this assignment is not to design the most difficult routine possible. I want you to write a program that you will actually attempt to do!!