You want to start a new exercise plan, but you aren’t sure where to start. A personalized, well-designed program can help you reach your fitness goals while improving your overall health and wellness. As a result, you reduce your risk for chronic diseases and can establish a lifetime of healthy habits.
Step 1
Consult your doctor before creating an exercise plan. She can suggest specific workout routines or exercises, along with identifying any contraindicated exercises based on your health concerns or medications.
Step 2
Complete a baseline fitness test to determine your current fitness level. Sample tests include running 1 mile, strength tests, flexibility tests and body-composition tests. The test helps to determine your current fitness level to create an individualized exercise plan and gives you baseline information to track your overall progress.
Step 3
Define your individual fitness goals. Sample goals include increasing strength or losing weight, or perhaps a specific time goal for a half-marathon. Your goals help to determine the workouts and types of exercises you need to include in your exercise plan.
Step 4
Setup a workout schedule based on your fitness goals and personal time commitment. The schedule helps you stay consistent with the exercise plan and is essential for an effective workout routine. Write the schedule on paper to hold yourself accountable.
Step 5
Choose the individual movements and functional exercises for total body fitness. The best exercises build total body strength, endurance and fitness — squats and lunges for the lower body, for example, and pullups and pushups for the upper body. Include a combination of cardiovascular exercises such as running, cycling, rowing or swimming.
Step 6
Learn the movements and equipment to focus on proper technique during every workout. Proper technique increases the effectiveness of a workout and decreases the potential for injuries. You can learn form and technique from a certified fitness trainer at a local fitness club.
Step 7
Adjust the intensity of the exercises as necessary to match your fitness level. For example, use a broomstick or PVC pipe instead of a barbell for strength-training exercises. Gradually increase the resistance and intensity of the workouts as you improve strength, stamina and fitness.
Step 8
Progress through a 12-week exercise plan that includes two days per week of strength-training workouts and at least 150 minutes of moderate-intensity aerobic activity. After the 12 weeks, perform another fitness test to track your progress and make adjustments to the exercise plan. For example, your fitness goals may change, or you can change the types of exercises in the workouts.
Things You'll Need
- Paper
- Pen
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