Workout Routines And Programs

Physical activity is known for promoting a general well-being and preventing chronic health conditions. However, creating and then following a workout routine or program can be difficult without the proper design and implementation. To maximize your workout, determine your fitness goals to design a well-rounded program. Check with your doctor before making changes in your exercise plan, particularly if you have a health condition.

Getting Started

When designing a workout program, first consider your personal fitness goals, which can affect the type of program you choose. For example, a bodybuilder wanting to gain weight will have a different program than someone wanting to lose weight. A personal trainers can provide introductory workout routines based on your fitness goals.

Elements

Create a balanced routine consisting of the five essential elements: aerobic fitness, muscular fitness, flexibility, core stability and balance. Aerobic fitness is the cornerstone of most workout programs and includes activities that increase your heart rate. Muscular fitness improves strength and endurance. Flexibility training improves your range of motion and posture, and relieves stress on muscles and joints. Core stability protects your back and is important for upper and lower body movements. Balance promotes the other four elements of fitness.

Exercises

The exercises you choose for your workout routine should depend on your fitness goals and interests but also fulfill the five core elements. For example, aerobic fitness exercises include running, rowing, swimming or cycling, while muscular fitness exercises include Olympic lifts, body-weight exercises, dumbbell training or machine exercises. Flexibility exercises can include yoga or any total-body stretching and core stability exercises, include various abdominal crunches and situps. Balance training exercise can include single-leg squats for experienced athletes or tai chi for general balance.

Intensity

The overall intensity of your workout program is determined by the frequency and duration of the workouts, which is based on your fitness goals and schedule. Ideally, mix the core elements into short, intense workouts about five to six days per week. Perform moderate-intensity aerobic exercises for at least two hours and 30 minutes per week or one hour and 15 minutes of high intensity. Muscular fitness exercises should be performed at least two times per week while flexibility, core stability and balance exercises can be included in your aerobic training and muscular fitness workouts.