How do you design an effective workout schedule? | Exercise.com

How do you design an effective workout schedule?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • The schedule that you create should be a sign of proven healthy principles for balancing stress, monitoring results, and controlling intensity.
  • It is important to remember that exercise should be a fun, stress reducer; not to mention an exhilarating part of your day.
  • It is important to be realistic about where you are physically right now and where you want to go from here.

Many people want to work out, but can’t seem to find the time in their busy lives.

Knowing how to design an effective workout schedule can be the solution.

Whether or not your fitness goals are competitive or casual, the most successful results can be achieved and easily fit in with the rest of your lifestyle.

The schedule that you create should be a sign of proven healthy principles for balancing stress, monitoring results, and controlling intensity.

It is important to remember that exercise should be a fun, stress reducer; not to mention an exhilarating part of your day.

Therefore, instead of getting mired down by the specifics of your chosen program, focus on the big picture instead.

This includes both a positive mental attitude, as well as focusing on a more balanced and healthy way of life.

If you are having fun with your workout, this is much more important than the type of workout you have chosen or the training strategy to which you are holding.

 Go PRO today for access to certified personal trainers, workout plans, and more.

What Are the Three Main Features of an Effective Workout Schedule?

Your workout plan should be fun, convenient and energizing:

  • Fun: Each and every workout session you have should be enjoyable. If it is not, change it immediately so that you do not get tired of it or bored, and then get discouraged and quit. If a martial arts workout gets you pumped then find one! On the other hand, if you live for the elliptical machine then you can design a cardio workout around that piece of equipment.
  • Convenient: Whatever program you decide to utilize should be one that easily fits into your daily schedule as well as your lifestyle. You should look forward to the time you have put aside for your workout, not dread it. If you use your workout as an escape rather than see it as an enjoyable part of your day, week, etc., eventually it will feel like drudgery, which is not the goal of a good workout. You can even find a home workout plan if going to a gym is not a possibility.
  • Energizing: Every day, every time you work out, the workout program that you have chosen should make you feel energized and revitalized. It should not make you feel drained or exhausted. Yes, from time to time a tough workout will leave you feeling a little tired. However, the overall effect of the workout should be one of more energy and strength. For nature lovers, this means incorporating outdoor activities. For sports enthusiasts, this may mean a routine focused around your sport of choice.

Often times, these three simple factors tend to be ignored by many people, from the novice athlete to the professional competitor.

A common misconception is that you must be unswerving in your training; running a designated number of miles every day or week, etc. When focused on in such a rigid manner, this consistency can be extremely detrimental to your overall progress.

This is because it begins to interfere with an overall sense of balance and goals. It is for this reason, that it’s important to monitor both your physical and emotional actions and feelings and be certain to modify your exercise schedule accordingly. A strong workout program designed to use your strengths and passions is one you will stick with.

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What Steps Do I Take to Design an Effective Workout Schedule?

It is important to be realistic about where you are physically right now and where you want to go from here. If you cannot remember the last time you worked out, you need to start slowly by building both your stamina and your strength to avoid hurting yourself or becoming discouraged.

If you can afford it, it may be worth your while to hire a personal trainer for at least one or two sessions. By doing this, you can help to establish goals that are not unattainable and learn what your options are for a healthy workout. You can even hire a trainer to create a customized workout plan for you if you don’t want to do it yourself.

Use these steps to design your own workout plan:

  • Start slowly. Combine strength training and cardiovascular activity for a period of up to 30 minutes, 2-to-3 times per week. Be certain that you do stretching exercises first and that you remember to cool down afterward. Throughout your workouts, monitor your own progress and adjust workouts accordingly.
  • Create a strength training program that suits your own goals and ideals. This type of activity is extremely important in preventing both osteoporosis and increasing performance as an athlete. Lifting weights is something that should be done only every other day to allow muscles time to regenerate.
  • Additionally, you should rotate the days on which you do your cardiovascular work as well. For example, on the days that you do weight training, avoid doing your cardiovascular workout, and vice versa. In this way, you’ll be certain that all of your muscles are given the type of workout that they need, as well as the rest that they need.
  • Make time in your schedule for workouts. Write it down. If it’s in writing, you’re more likely to commit to doing it.

In conclusion, start with your goals and create a workout plan that is fun, convenient and energizing. Include a combination of cardiovascular and strength-building exercises. Monitor your progress and reassess the plan as you progress.

It’s wise to have the input of a personal trainer, at least on occasion. And always keep your doctor updated on your exercise habits.

Frequently Asked Questions (FAQ)

Do you need to go to the gym to lose weight?

No! Proper nutrition is a great first step towards losing weight. Movement of any kind is also beneficial. If you can’t afford a gym membership or do not have time to go to the gym, try some bodyweight exercises at home, go for walk or run, or get some movement in at your local park!

What is NEAT?

NEAT is an acronym and stands for non-exercise activity thermogenesis. It refers to the energy used to do everything outside of eating, sleeping, and purposeful exercise. By increasing your neat (taking the stairs, fidgeting, doing the dishes, etc., you can burn more calories throughout the day

How do you get the motivation to exercise?

There are many ways to find motivation to exercise. Here is a great article for more information on the topic.

For help building your workout routine, go PRO today for access to certified personal trainers, workout plans, training logs, and more.

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