How To Create An Exercise Plan

Creating an exercise plan is relatively easy. No matter what your goals, most exercise plans follow the same basic outline regarding mode, frequency, duration and intensity. Determine these four categories and you are on your way to reaching your goals.

Step 1

Determine what type of exercise you will be performing. Your mode of exercise could be running, jogging, walking, swimming, cycling, dancing or any activity you want to perform. Along with your mode, determine where you will be performing your exercise. Choose a place you will most likely want to exercise. The gym gives you access to a treadmill, pool or cross-trainers, whereas outside gives you access to a track, trails or the ocean to perform the exercise.

Step 2

Specify how many days per week you will exercise. Your frequency should be three to five days per week, according to ExRx. If only exercising three days per week, do not exercise on consecutive days. Allow a day in between each workout to give your body time to recover. It is during this recovery time that your body gets stronger.

Step 3

Determine your duration. General exercise guidelines from the American College of Sports Medicine (ACSM), according to the Hughston Sports Medicine Foundation, say your duration of physical activity should be 20 to 60 minutes at a time. If you are unable to exercise continuously for 20 minutes, break down your sessions into 10-minute sessions minimum. Perform at least two 10-minute sessions each day of exercise.

Step 4

Exercise at an intensity of at least 55 to 65 percent of your maximum heart rate. Subtracting your age from 220 will give you an estimate of your maximum heart rate, according to the general guidelines of the ACSM. Multiply your maximum heart rate by .55 or .65 to get your intensity percentage.

Tips and Warnings

Adjust your program to suit your exercise needs. Maximize each exercise category for weight loss. Work out at least five days a week with 65-percent intensity. Use the minimum guidelines for general exercise and change them as your needs change.