How to Design a Workout Routine That Works for You
In Arizona, paid gym memberships give individuals access to numerous machines and a plethora of workout options, but not everyone wants to go to a gym to exercise. For some, anxiety sets in when wearing workout clothing in front of others, making gyms a place to avoid. Working out at home may feel like a less stressful option. Exercises to increase muscle mass are not the same as those intended to reduce excess weight and beginning exercises are not as intense as advanced workouts. Young girls cannot follow the same exercises designed for adult males, just as a healthy 20-year old and a senior citizen would not follow the same routines. Personalizing a workout routine to fit the individual rather than lumping everyone into a single workout plan makes more sense for safety and results. Taking personal factors into account along with understanding what body parts different exercises target will help when attempting to develop the best workout with the most benefits. Once a workout routine is designed, be sure to find the motivation to continue exercising regularly.
Determine the Purpose for Working Out
While exercising regularly can improve overall health, it may not be the reason for making a personal workout routine. Personal motivation must be taken into consideration when developing an exercise regimen. If the goal is to lose weight, include fat burning and waist whittling routines. To improve balance and reduce the risk of falling, yoga may be the right choice.
Individuals who have high risk of heart disease, diabetes or other major health concerns need to consult with doctors to determine if certain exercises need to be included or removed from workout plans. Someone with chronic asthma may need to steer clear of heavy aerobic activities since they are designed for moderate to more vigorous intensities and cause heavy breathing.
Disabilities do not prevent individuals from exercising. Design the workout around the disability by eliminating exercises that are physically impossible, such as squats for a paraplegic. The main idea behind exercise is to keep moving and being active.
Main Types of Exercises
There are four primary types of exercises: balance, endurance, flexibility and strength. Each type has its own merits:
- Balance exercises: Healthy exercises designed to increase the body’s ability to maintain balance. Improving balance can help prevent falls, which commonly affects middle aged to elderly adults. Walking heel-to-toe, Tai Chi and standing on one foot are considered balance-building exercises.
- Endurance exercises: Exercises meant to increase the heart rate and breathing. These types of exercises are beneficial for the circulatory system, lungs and heart. They work well to increase overall fitness. Dancing, aerobics, jogging and brisk walks fall into the category of endurance exercises.
- Flexibility exercises: Designed to stretch muscles so the body can stay limber. Maintaining flexibility allows the body to move better in daily activities. Stretching arms and legs, shoulders and the neck are all flexibility exercises. Yoga is primarily composed of flexibility exercises.
- Strength exercises:Exercises that focus on increasing muscle strength. These types of exercises help to build up resistance and allow individuals to remain independent longer. Weight lifting, using exercise equipment that provides resistance or using body weight (like pushups) are all considered strength or resistance training.
When someone has been inactive for a long period of time, he or she cannot jump right into aerobic exercise routines and expect to stick with it. A person who is out of shape must start slowly with simpler exercises in a shorter regimen. Rather than full sit-ups or pushups, he or she should start with modified versions. Someone who is very fit may need to intensify the workout by moving faster, exercising longer and increasing the difficulty of the routine.
Keep Track of Progress
When putting together a personal workout routine, take the time to note current body measurements (weight, girth, body mass), time spent walking around the block, pulse rate, how many exercises can physically be completed and what they were. This can help to track progress with the routine and allow the exerciser to learn whether or not health goals are being reached.
Creating a workout routine may be exciting and spark the desire to become physically fit. However, the new workout routine will not yield results without consistent motivation to stick with it. The plan needs to be reasonable and attainable for it to work. Remember to start slow and select exercises that are appealing. Shorter workouts may not carry the same physical benefit as longer workouts but they may be easier to stick with. Remember to use other motivational sources, such as friends or family, to encourage the strive to achieve workout goals.
Breaking Down Obstacles
It is not uncommon to create barriers or reasons why a workout routine cannot be done. Rather than letting excuses get in the way of fitness goals, work around them. Here are common excuses and workarounds for each:
- Not enough time: If the idea is to work out in the afternoon, try changing the time to evening or right after waking in the morning.
- Cannot afford a gym membership: Most exercises, such as walking, do not require gym equipment.
- Lack of knowledge on how to exercise: Look on the internet or in magazines for exercises and instructions.
- Insecurity about working out in front of others: Exercise can be performed at home and in private.