The best way to ensure you stick to a workout routine is to create a schedule. By writing down your plan and including exercise in your daily to-do list, you will be sure that it is a focus of your day and not an afterthought. A schedule will also allow you to track the types of activity you participate in as well as your progress as you begin to see improvements in your fitness levels.
Step 1
Determine the number of days you can commit to exercise each week. Be realistic and choose a goal you will be able to accomplish. For example, perhaps you can commit to working out five days per week.
Step 2
Perform cardiovascular exercise each day you plan to work out. Choose your favorite activities and engage in them for 30 to 60 minutes each session. Walking, running, indoor cycling, elliptical trainers, dancing and a variety of sports are good choices.
Step 3
Complete strength training exercise such as weight training or muscle conditioning at least two times per week and skip at least one day between working the same muscle group.
Step 4
Include at least one session of an exercise such as yoga, Pilates or tai chi each week for improved strength, flexibility, balance and stress relief.
Step 5
Use the same calendar you use for family and work commitments for recording your planned workouts. Write your cardio exercise session into your schedule. Include the activity you plan to do, when you plan to do it and for how long.
Step 6
Indicate on your calendar whether you were successful at completing the exercise. If times or activities were different, note this as well as details such as mileage covered or weight lifted.
Step 7
Set goals each week regarding your physical activity and include them in your schedule. Work out a little longer, try a new course or add a new exercise to stay motivated.
Tips and Warnings
- If you prefer to strength train every day simply split up the muscle groups you work to allow them a rest day between workouts. For example work upper body one day and lower body the next. Or you can work back and biceps one day, chest and triceps the next and shoulders and legs the third, then repeat the sequence. Some Pilates exercises and forms of yoga are intense enough to take the place of a strength training session or a cardiovascular session throughout your week. Remember to stretch for improved flexibility. After each workout, be sure to stretch all major muscle groups holding each stretch of 15 to 20 seconds.
- Over extending yourself sets you up for failure. If you know you only have time to workout three days per week when you first start out, that is okay. Commit to that and accomplish it.
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