Whether you have a gym membership or you work out at home, it can be tough to know how to best fill the time you set aside for exercising if you don't have a set structure for it. However, you can make the most of any workout if you choose a focus area for it, whether it be aerobics, strength work or full-body training, and plan your whole routine around that objective.
Full-Body Workout
A full-body routine should encompass elements of strength, aerobics and flexibility, as the American Council on Exercise recommends. Begin with a brief warm-up of dynamic stretching and light cardio; swing your arms, march in place and jog or do a gentle jump rope movement for about a minute. Then move on to target exercises for each major muscle group, including the hips and midsection, arms, legs, back and chest. Pick your favorite moves for each group, such as rows, presses, raises or calisthenics. Do 6 to12 repetitions of each exercise, and when you finish, repeat the circuit from the top before cooling down with static stretching.
Aerobic Blast
If your goal is to get your heart rate up and burn calories, you may want to make your routine more aerobic. Vigorous aerobic activity burns more calories than strength training; an hour of jogging burns nearly 600 calories for a 160 lb. person, but an hour of weightlifting burns only about 220 calories. For this aerobic workout, bike, jog, run on a treadmill or walk briskly for 20 to 30 minutes and then spend 10 to 20 minutes doing aerobic activities that incorporate the upper body as well, such as mountain climbers, plank jacks or jumping jacks.
Strength Training
Improving strength and power is a primary objective in exercise, and it comes with notable benefits. Regular strength training sessions will boost stamina, strengthen bones and muscles, help control weight and relieve pain or other chronic conditions. After a brief warm-up, do one to two sets of arm curls, rows, lateral raises, chest presses, push-ups, squats, lunges, deadlifts, crunches and oblique twists. Finish with a cool-down.
Considerations
Before beginning any new exercise routine, it's wise to check in with your doctor to make sure that you aren't putting your health at risk by participating, especially if you're obese or suffer from a chronic health condition. For the best results, stick to a regular schedule with your routine. ACE suggests working out for a minimum of 90 minutes per week, spread out over three sessions. But if you're trying to lose weight, you'll likely need to do more activity.
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