Tuesday, March 7, 2017

How to Plan a Workout

Taking the time to sit down and plan out your weekly routines is an excellent way to follow through and stay on track. It doesn't take long and it's beneficial in the long run. I like writing my workouts down on a calender. Sometimes I change it up and that's fine too. I've had a lot of my friends ask me how they can start and to help them make exercise plans; so I thought, why not do it for you guys as well?

How to Plan a Workout


Sit down with a weekly calendar and determine how many days of the week you are willing to exercise. I like to workout 6 days a week sometimes even 7. That's just me though. If you are just starting out, do what makes you feel comfortable. Working out every day doesn't mean pushing yourself to the limits. It can mean one day you take a relaxing bike ride or even a walk with the dog.


Decide what specific type of exercises you want to engage in. For instance, cardiovascular exercise will help you lose fat, whereas lifting weights will build muscle. I do a mixture of both every time I work out.


Commit yourself to exercising according to your plan. This is one of the most important steps! Don't know what workouts to do? I put some of my favorite workouts at the bottom of the article. Woo feel the burn.


Follow your schedule for at least 21 days! It takes that long to make a habit. The results you'll see after that long should be enough to keep you motivated!

Weight Lifting

Set aside 30 to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.

Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.

Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.

Rest your muscles between sessions. Allow each muscle group at least one day of rest between sessions. Your muscles can't grow unless they have time to rest and heal.

Tailor your schedule to best satisfy your goals.

Stick to your workout schedule.

Cardiovascular Exercise

Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.

Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.

Warm up and actively stretch for 5 minutes before beginning any activity.

Exercise at a moderate pace for 20 minutes if you're new at exercising. For the veterans/go getters do HIIT (High Intensity Interval Training) workouts and sprint intervals. High intensity sprint intervals are the quickest way to burn fat and build strong muscle.

Follow with a 5-minute cool down. Always allow your body to cool down; it's just respectful to yourself. Yoga poses and stretching is a great way to cool down as well.

Change your schedule to accommodate longer exercise periods when appropriate.

Once again, stick to your schedule.

Remember to set goals and have fun!

My favorite workouts:
  • Pushup 2. Military Press 3. Upright Row 4. Biceps Curl 5. Triceps Kickback
  • Tone it up's: 20 Squats, 30 Lunges, 40 Toe Touches, 50 Second Wall Sit, 100 Jumping Jacks, 50 Second Wall Sit, 40 Toe Touches, 30 Lunges, 20 Squats

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

Article Source: http://EzineArticles.com/expert/Megan_A_Welsh/1318684
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