Design your fitness program

03 Nov 2020 by Ted Escobedo 2 min read

Sure it is easy to say that you will exercise every day but actually doing it is another story. As the holidays approach and winter weather makes going outdoors a little harder, it is time to make a plan.

Experts offer this advice when designing your fitness program.

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. Even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.

Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work. Remember to also allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper. A written plan may encourage you to stay on track.

Source: www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

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