Getting in shape can seem like a daunting task, whether you have never worked out before or if you are training for a specific event. Being organized is something that will help get you started and help you track your progress, but creating a workout schedule is just part of the process. It can be easy to cross off a task on your workout schedule and tell yourself you will make up for it later, but this can quickly lead to breaking the schedule multiple times. Ultimately, you have to follow the schedule and make it happen.
Step 1
Create a blank calendar or weekly planner on which to write your workout schedule. Use a calendar that you purchase or a printout from your computer. It should be a format that allows you adequate space to write exercises and time each day.
Step 2
Decide how much time you will dedicate to working out each day. At least one hour per day should be spent on a program such as Pilates and 30 to 40 minutes for a cardiovascular workout. Not everyone can spend this much time each day, however, and on some days, you may have to plan for just a 1/2-hour workout instead.
Step 3
Schedule at least an hour of an activity such as Pilates or yoga two to three times a week in combination with a minimum of three 30- to 60-minute cardiovascular workouts per week if you wish to raise your fitness level in general.
Step 4
Schedule strength sessions or demanding muscular activities at least 48 hours apart so that the targeted muscle groups and tendons can recover before they are stressed again.
Step 5
Add activities or lengthen some of your activities on your workout schedule when you feel your level of fitness improving and that you are capable of more. If running is part of your training, "Mountaineering: The Freedom of the Hills," recommends that you not increase your mileage by more than 10 percent each week.
Things You'll Need
- Blank calendar
- Pen
References
- "Pilates and Yoga"; Judy Smith; Emily Kelly; Jonathan Monks; 2007
- "Mountaineering: The Freedom of the Hills"; Christine Ummel Hosler; 2007
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