The toughest part in starting a workout routine lies in sitting down and planning out the schedule. The American Council on Exercise recommends time-conscious workouts and the need for efficiency with a hectic schedule. You will find success in sticking to a routine when you set up a concrete, attainable schedule. Focus on designing a personalized workout schedule that fits your needs.
Step 1
Determine which days of the week will work best for your schedule, choose at least three days. Choose days in which you have at least two hours available for warming up, stretching and cooling down. Consider giving yourself a day off in between workouts one to two times a week, giving you time to regenerate. The U.S. Department of Health and Human Services offers guidelines for physical activity that can be used to determine what is best (see Resources).
Step 2
Pencil in the times you will feel best working out on the days you chose. Morning hours give some people energy to start the day. Some find evenings to work best, fitness programs after work provide stress relief to the day. Choose what feels most comfortable for you.
Step 3
Schedule one type of workout for each day you exercise--cardiovascular, weight training or circuit training. For cardio, you could choose to do an indoor workout with the treadmill or running for 30 minutes on the local bike path. Lifting free weights or using weight machines are good choices of weight training if toning and muscle building are important to you.
Step 4
Choose a workout that sounds achievable to you and write it in a specific day and time. Biking for 20 minutes is a gentle way to start. You can also try lighter weights in the gym to give yourself an orientation to weight lifting.
Step 5
Add notes for daily, weekly and monthly goals for the workout schedule you have chosen. Daily goals can provide you with a guideline for intensity and time with your workout; running on the treadmill at 5 miles per hour for 20 minutes. Weekly goals allow you to set up achievements measured in how often you will work out; Monday, Thursday and Sunday provides a two days on one day off schedule for resting your body in between workouts. Monthly goals are great for measuring the success of your workout program; three days a week 60 minutes each day provides you with a beneficial workout schedule.
Tips and Warnings
- A variety in the activities you choose will ensure you don't get bored and give up. Walking or running on the treadmill, biking, free weights, hiking and swimming are just a few examples of activities to alter your program. Set up an incentive that will keep you motivated with your goals. Allow yourself a treat when you have reached a weekly or monthly goal.
- The Mayo Clinic recommends that you consult with a physician before starting a workout routine. This is particularly important if you have been sedentary or have chronic health issues. Women who are pregnant or post-menopausal should discuss risks to a workout schedule with their physician. Setting up a schedule that is too intense or requires too much time will be more difficult to stick to. Make your schedule and goals attainable.
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