Failure to plan is planning to fail.
- Every Sunday (or whichever day you chose) sit down with your weekly calendar and decide how many days of exercise you can commit to based on your goals and schedule.
- Keep a fitness journal and hold yourself accountable for your workouts. (Sometimes even posting about it online, or asking a friend to follow up gives you that extra motivation to not skip a workout).
- Schedule rest days! Always listen to your body.
- Mix it up and try new things. I often will schedule Zumba, TurboJam, P90x, or Yoga into my week to keep things fresh!
- Put it somewhere you will see it every day. I write mine right into my planner so I have to cross it off just like any other item on my to-do list.
- As always, consult a physician before starting any fitness regimen.
Be sure your schedule includes a mix of:
- Strength Training
- Flexibility (stretching)
Tips for the cardiovascular part of your workout:
- Include a warmup.
- Keep your heart rate up for at least 20 minutes if possible.
- Include a cooldown.
- Give intervals a try if your goal is to lose weight.
Tips for the strength training part of your workout:
- Be sure to include a 5-minute warmup.
- Don’t have time to work every muscle group in one workout? No problem! Try breaking your workouts into “A” days and “B” days, with A focusing on upper body and core, and B focuses on lower body and core.
- Be sure to include a 5-minute cool down (this is crucial for strength training, as failure to do so may cause dizziness or even fainting).
An example plan:
- Sunday: Rest Day
- Monday: 30 minute cardio, strength training “A” day, and stretching.
- Tuesday: Yoga
- Wednesday: 30 minute cardio, strength training “B” day, and stretching.
- Thursday: Rest Day
- Friday: 30 minute cardio and stretching.
- Saturday: 30 minute cardio, strength training “A” day, and stretching.
What are your best tips for creating a workout schedule?