A weekly workout plan is essential for good health. By developing a plan, you can avoid the obstacles to exercise and enjoy the benefits in which it offers. You can also maintain a healthy weight and avoid the consequence of being overweight. According to the Centers for Disease Control and Prevention, being overweight or obese increases your risk of coronary heart disease, certain cancers and other health conditions.
Exercise Mix
Your workout plan should contain cardiovascular training, flexibility training and weight training, advises the University of Maryland Medical Center. Your cardiovascular activity will result in the greatest calorie burn while benefiting your cardiovascular system. Flexibility training will support your other activities by increasing your range of motion and loosening up your muscles. Weight training will help you build strength to increase the muscle power behind your cardio workouts.
Benefits
The primary benefit of a weekly workout plan is that it focuses on all the key aspects of fitness. Cardio workouts, such as walking or jogging, will provide the necessary weight-bearing activity needed to help you prevent osteoporosis, explains the National Osteoporosis Foundation. Exercise will help you maintain a healthy weight and reduce your risk of chronic health conditions, such as high blood pressure or diabetes.
Staying Motivated
The best weekly workout plan is one that includes activities you enjoy. This will add to the motivation factor and keep you on track with your workout goals. The aim is not to dread your workouts, but to look forward to the change of activity. Take into account the seasonal factors which can impact your workout schedule such as snow and ice during the winter. Consider joining a gym during these months or doing your workouts at home. The important thing with your weekly workout plan is consistency year-round.
Weekly Schedule
Intense cardio workouts and weight-training sessions can place great demands on your body. For that reason, schedule these activities on alternate days to avoid muscle strain and injury. Give your body a chance to recover. You can include flexibility training daily. This training will include gentle stretches which will not overtax your muscles. You may find stretching comforting and therapeutic.
Long-Term Planning
As you exercise, your body will gain strength. To get the most out of your weekly workout plan, increase the intensity of your workouts as you become stronger. Consider changing your plan every month to continue to challenge your body. Your weekly workout plan will work best for you if you have a fitness goal. A 2010 study published in the "Journal of the American Medical Association" found that 60 minutes of daily exercise will help women maintain their weight and avoid age-related weight gain.
References
- Centers for Disease Control and Prevention: Health Consequences
- University of Maryland Medical Center: Step 5: Types of Exercise
- National Osteoporosis Foundation: Prevention
- "Lean, Long and Strong: The 6-Week Strength-Training, Fat-Burning Program for Women"; W. Linguvic; 2004
- "Journal of the American Medical Association"; Physical Activity and Weight Gain Prevention; L. I-Min et al; Mar. 2010
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