Develop a Plan

It is easy to say that you will exercise every day while designing your fitness program, but without a plan it is hard to stick with it.  Keep these points in mind:

  • Consider your fitness goals. Are you starting a fitness program to lose weight or to train for a marathon? Having clear goals can help gauge your progress.   
  • Create a balanced workout routine. Incorporate both aerobic and muscle strengthening exercises into your weekly routine.
  • Progress at your own pace. Start slow and gradually increase as your fitness level allows. 
  • Build activity into your day. Identify ways to incorporate exercise into it. Take the stairs at work, read a book while riding a stationery bike, watch your favorite TV show while walking on the treadmill to name a few.
  • Plan to include different activities. Different activities utilize different muscle groups so switch up your exercise activities to get the most health benefit.
  • Allow time to recovery. The natural inclination is to hit it hard with lots of zeal only to find out a few days later that your muscles and joints are sore or injured. Start out slow and plan time between sessions for your body to rest and recover. Suggested recommendations may include: Monday - aerobic,  Tuesday - Strength, Wednesday - break to rest,    Thursday -aerobic, Friday - strength, Saturday - aerobic, Sunday - break to rest.

  Now you are ready to "Set Goals."

                                                                                               Source: Center for Disease Control & Mayo Clinic