One of the best ways to start achieving your goal of being healthy and fit is by making a fitness plan.
A personal fitness program can give your workout plan a clear structure. It can also function as a checklist for your daily or weekly routine. As a result, you will have something official to follow, which will make it harder for you to neglect getting the right amount of exercise you need.
Additionally, a well-thought-out and designed workout program can help you avoid under or over-training and burnout.
Starting a Personal Physical Fitness Plan
Creating a personal physical fitness plan usually calls for the help of a trainer. However, this doesn’t mean you can make on your own and have a pro or coach take a look at it to see if it is suitable for your goals and overall condition.
If you want to make your own physical fitness plan, start by following these tips:
1. Set your fitness goals
Although any type of physical activity can be good for you, each type will have a different effect on your body. If you want to be sure you are engaging in the right exercises, identify your goals or what you want to achieve from your fitness plan.
Some of the usual goals that you may put on your list are weight loss, better muscle tone and flexibility, better stamina and endurance, and improved mental health.
Once you have determined your target goals, you can select the right types and intensity of physical activities that will help you reach them. For instance, if you want to lose weight, include running, cycling, walking, and other weight-bearing exercises in your fitness regimen since these help burn fat and calories.
2. Get a physical exam
Before you start a fitness plan, see your doctor first. This is something that you have to do if you are over 45, have a chronic medical condition, and have not engaged in strenuous physical activities in a long time.
A physical exam can detect any health issues or conditions that could put you at risk of injury when you start working out regularly. The result of your checkup can also help you choose the right activities to include in your fitness plan.
You can also get a pre-exercise screening if you know where to get one. This test helps people understand the medical conditions that may put them at a higher risk of experiencing a health problem once they start participating in rigorous workouts.
The result of the pre-exercise screening can help you decide if the potential benefits of working out are greater than the potential risks.
3. Select activities suited for you
The next part of creating a personal physical fitness plan is choosing the right activities that will allow you to meet your goals, are suitable for your level, and for any condition that you may have.
In addition to considering these factors, you have to pick activities that you will enjoy doing. If you fail to do this, you will end up getting bored with your fitness plan and likely abandon it altogether.
Additionally, if you have only started working out again, select less physically demanding activities first. For instance, if you like nature and think running would be something you will love doing, consider taking leisurely walks in a park first. After two weeks or so, you can work your way up.
You can also include activities or sports that you liked doing before. If you used to be active in swimming, golf, or tennis, think of including them in your fitness plan.
Lastly, factor in your budget. Keep in mind that if you want to try sailing or cycling and you don’t have the equipment and gears yet, you have to buy these, which often require a substantial investment.
4. Create a routine and stick to it
Once you have selected your type of workout or activities, create a schedule for doing these. Try to turn them into habits and stick to your routine.
Make a schedule of how many hours and days per week you want to engage in your chosen activities. If you chose two or more workout types, space them out so that you can enjoy the benefits of doing different workouts.
However, schedule these activities at the same time every day and make sure you are working out daily so that you can sustain your routine and make it last.
To make sure you are getting enough exercise and reaching your fitness goals, work out for at least 150 minutes every week. But if you are a beginner, start slowly and let your body rest from time to time.
5. Find the perfect place for working out
Your choice of venue for your activities will play an important role in keeping you interested and motivated in your fitness plan.
If you have cardio and strength training to your program, it would be best to find a gym or fitness center so that you will have access to and use the right equipment. If you want to take up running, walking, or hiking, look for nearby parks and mountain or hiking trails.
There are also venues or hubs that have in-house fitness centers and facilities for different types of sports. You can then have one place to go for the various activities and workout types that you have on your plan.
Don’t forget to supplement your fitness plan with a balanced diet so that you can get more health benefits from your new lifestyle. Additionally, consult your doctor and get help from a trainer if you think your program is not working for you.
AUTHOR BIO
Possessing more than two decades of experience in the leisure and hospitality industry, Tony Kouris joined Zayed Sports City as General Manager in January 2018. With extensive career experience, a value on interpersonal relationships, and strong negotiating experience, he is positioned to support Zayed Sports City’s strategic growth and continue to innovate the site as an internationally recognised sport and entertainment destination.