Following an exercise routine is one of the most important things you can do for your health. An exercise routine can improve your strength, fitness and self-esteem. Designing your personalized routine, however, to maximize results can be challenging. For an exercise routine to work, design a well-rounded workout with the proper exercises, intensity and consistency to meet your individual fitness goals.
Elements
According to MayoClinic.com, an exercise routine needs a balance of five elements for the best results. Aerobic fitness refers to your body's ability to gather, transport and deliver oxygen to working muscles. Muscular fitness refers to the amount of lean muscle tissue. Flexibility is the range of motion in the joints, and core stability and balance refer to your ability to protect body parts and maintain overall fitness.
Exercise Selection
Each element of fitness doesn't need to be trained during every workout, but should be included every week. For aerobic fitness, use cardiovascular movements such as running, biking, rowing or swimming, and perform for about 30 to 90 minutes two to three days per week. Exercises for muscular fitness include pushups, abdominal crunches and squats and should be performed at least two days per week for about 30 to 45 minutes. Flexibility exercises should incorporate various stretches, such as yoga poses, for every muscle group and can be included in the warm-up or cooldown for five to 10 minutes.
Consistency
Tony Horton, professional fitness trainer, suggests that consistency is one of the most important factors to an effective exercise routine. Create a workout schedule that fits your lifestyle, family obligations and work schedule. Perform five to six days per week for the best results and avoid stopping and starting throughout the routine, which can limit the overall benefits.
Assessment
Perform various fitness assessments every six to eight weeks, such as maximum repetitions on an exercise in a given time frame, blood pressure, body composition, body mass index, sit-and-reach test or a mile run. Each assessment can show your improvements over time to see whether your exercise routine is working. Customize the assessments based on your fitness goals. For example, an athlete might use a one-rep maximum test on the bench press or squat.
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