Commitment and preparation are vital steps in the successful execution of a fitness plan. Developing a fitness plan can enhance your level of motivation, accountability and knowledge of appropriate fitness strategies, eating habits and cardiovascular activities. Professional athletes, personal trainers and fitness enthusiasts use fitness plans to effectively reach a variety of fitness goals. Lack of fitness planning can lead to plateaus, inadequate performance, noncompliance, discouragement, muscular imbalance and avoidable injuries.
Step 1
Identify the goal. Develop a list of the primary objectives of the fitness plan (e.g., weight loss, increased stamina, strength gains, etc.). These objectives should be specific, measurable and timely.
Step 2
Choose the environment. There are a variety of ways to reach a fitness goal, but the technique you choose should be economically viable and feasible. Joining a gym will give access to a variety of fitness equipment, while at-home training would be more convenient.
Step 3
Set a weekly schedule. Decide the number of days and hours per week that you can dedicate to strength training and cardiovascular exercise. In 2009, the American College of Sports Medicine recommended that beginners start with two to three days per week of strength training. Dedicate an hour to strength training sessions, and 20 to 60 minutes to cardiovascular exercise.
Step 4
Target the entire body. Within a given week of training, include exercises that target the entire body to avoid muscular imbalances. Balance pushing exercises with pulling exercises, and designate time for upper and lower body exercises.
Step 5
Use an applicable repetition strategy. A 2002 study published in the European Journal of Applied Physiology revealed that low repetition strength training (three to five maximum repetitions) led to strength gains; intermediate repetition strength training (nine to 11 maximum repetitions) led to hypertrophy and muscle growth; and high repetition strength training (20 to 28) led to muscular endurance. The American College of Sports Medicine suggests that individuals new to exercise should begin with an eight to 12 maximum repetition strategy.
Step 6
Use an applicable cardio strategy. Select the cardio activity that would be appropriate for your fitness level. If you have knee or hip issues, begin with the bike or elliptical; if you are an experienced exerciser, opt for running outside, rollerblading, dancing or cardio kickboxing. Optimize cardiovascular endurance by incorporating three to six days of cardio activities into the routine.
Step 7
Eat for performance. Start a food diary to assess eating habits. Write down all the food and beverages that you consume throughout the day. Consider ways to improve your eating habits by increasing water intake, reducing salt and sugar intake, and adding more fruits and vegetables or protein shakes.
Step 8
Commit to rest. At least one day during the week should be designated as a "rest day." Throughout the week, make every effort to go to bed at a reasonable time. It is during rest that the body rebuilds and recovers from strength training. When the body fails to obtain adequate rest, excessive fatigue and injury will occur.
References
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; Nicholas Ratamess et. al.; 2009
- "European Journal of Applied Physiology"; Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones; Gerson Campos et. al.; Issue 88; 2002
- "Journal of Physical Education, Recreation & Dance"; What's in It for Me? An Intervention to Increase Physical Activity Among Adolescents in Physical Education; M. Chase et. al.; Vol. 78; 2007
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