Making exercise a priority is essential to improving and maintaining your health. The workout program you design should be specific to your personal fitness goals. All well-designed workout programs include strength, cardiovascular and flexibility components. In addition to exercise, your workout program should also include proper nutrition and rest.
Step 1
Calculate your age-predicted maximum heart rate (APMHR).
Your APMHR is determined by subtracting your age from 220.
For example, determine the age predicted maximum heart rate for a 32-year-old female.
APMHR = 220 - age
APMHR = 220 - 32
APMHR = 188
Step 2
Calculate 60 percent, 75 percent and 85 percent of your APMHR to determine what heart rate range you should train in. To determine your 60, 75, and 85 percentile heart rate range, multiply your APMHR by .60, .75 and .85.
Using the example above, the 60, 75, and 85 percentile training ranges of the 32-year-old female are as follows.
60 percent = 188 x .60
60 percent = 112 beats per minute
75 percent = 188 x .75
75 percent = 141
85 percent = 188 x .85
85 percent = 159
Step 3
Include cardiovascular exercise in your workout program. Participate in 30 to 45 minutes of cardiovascular exercise at least three days per week. Train at 75 percent to 85 percent of your APMHR during your cardiovascular session.
Step 4
To monitor you training heart rate range while doing cardio, use the heart rate sensors on the cardiovascular machine.
Step 5
Strength train at least two to three times per week. When strength training, focus on all the major muscle groups of the body. Train all muscle groups at least once per week.
Step 6
Perform circuit training exercise at the gym when you have limited time. Circuit train by performing one to two sets of 10 to 12 repetitions of exercise for each major muscle group. Rotate quickly between eight to 10 machines.
Step 7
Read the directions on strength training equipment to avoid injury and to ensure that you are using the equipment properly. Ask a certified personal trainer for assistance if you are unsure of how to use a piece of fitness equipment.
Step 8
Strength train using machines and free weights to target the muscles of the body from different angles.
Step 9
Vary your cardiovascular workout by participating in group exercise classes, such as Pilates, yoga, boot camp, sculpt and spin classes. Stretch all major muscles groups daily.
Tips and Warnings
- Begin all workout sessions with a five- to 10-minute warm-up.
- Consult with a physician before beginning any exercise program. Observe proper lifting techniques when strength training by exhaling on the lift portion of the movement and inhaling on the lowering portion of the movement.
References
- "Health Fitness Instructor's Handbook;" Edward T. Howley, B. Don Franks; 2003
- Spark People
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