Starting a workout session can be done in 5 easy steps
The Australian Institute of Health and Welfare emphasises the importance of getting enough exercise. It advocates for regular exercise and a healthy diet to help prevent chronic illnesses.
Getting started is always challenging, but having a regular workout session is definitely beneficial to anyone’s health. Below is a quick rundown of the benefits of exercise programs. Hopefully, the list gives a little nudge to anyone considering planning a workout session:
- Helps manage weight
- Increases energy levels
- Improves immunity
- Reduces the risk of chronic diseases
- Improves sleep
- Helps provide better self-esteem and self-confidence
- Results to better coordination and flexibility
- Increases the body’s agility
- Improves strength and muscle tone
- Improves heart and lung condition
5 Best Ways to Plan a Workout Session
Planning a workout session but don’t know where to start? Don’t worry – follow these five steps to get started.
Start with a fitness level check.
When starting an exercise program, doing a fitness level check first is highly recommended. Yes, everyone has a vague idea of their fitness level.
However, the best way to really set the record straight is to assess the baseline fitness scores. This way, there is a starting point that can be used as the exercise program progresses.
Checking the baseline fitness score can be done via any of the following:
- Recording the pulse rate before and immediately after doing a 1KM walk.
- Noting the time it takes to walk or run a kilometre.
- Identifying body mass index.
- Measuring the waist circumference. Make sure to properly identify the part to measure – this should be above the hipbones.
- Counting how many push-ups can be done at a time and the type of push-up, i.e., modified or standard.
Plan the appropriate fitness program.
Planning the fitness program itself takes a few steps. Anyone can say that they can work out every day, but to follow through with this goal, one should have a plan.
It’s best to consult a fitness expert who can design the right fitness program for you. But as a guide, keep the following steps in mind:
Identify the fitness goal.
What’s your motivation for planning an exercise program? Is it to lose weight? Perhaps you want to improve running speed and endurance to eventually join a marathon?
It’s crucial and practical to have a clear and definite fitness goal. This way, you can include in your session only those that lead to the goal.
Design a balanced routine.
Spread out aerobic activities throughout the week. As a rule, do at least 150 minutes of moderate aerobic activity weekly. Once you’ve locked in, you can start having 75 minutes of vigorous aerobic activity.
Just try not to get intimidated, especially when it’s just the beginning of a workout. Any amount of activity helps. Even a quick 30-minute workout can bring anyone closer to their fitness goal.
Don’t forget to also include strength training for at least twice a week. As a rule, start with 12 to 15 repetitions using weights or resistance bands.
Take it slow.
The best way to sustain a program is to start slow. Avoid hitting the ground running, especially if you’re just a beginner.
For anyone with an injury or a medical condition, it’s best to consult with your doctor first. An injury or medical condition should be taken into consideration when designing an exercise program.
Incorporate exercise into the daily routine.
In order to sustain regular exercise, it is recommended to incorporate it into a daily routine. Look at exercising as if it’s any other appointment. Make it a part of your calendar or schedule.
To make it even easier, consider stacking exercises together with another activity. For example, walk on the treadmill while watching a show or take a break from work by walking around the block.
Insert variety into the program.
As the popular proverb goes, variety is the spice of life. The same also applies to exercising. Apart from finding the time, boredom is another hurdle in staying consistent.
Overcome this by checking out new programs in the fitness centre. For example, take a yoga class during an active rest day or even try out a spin class.
Making sure there’s variety also helps reduce the chances of injury from overworking the muscles.
Give attention to recovery.
Don’t overlook rest and recovery. People often become too excited when they start an exercise program, to the point that they forget to take a break between sessions.
Proper recovery helps make sure that the body is ready for another session.
List it down.
After planning everything and recording baselines, it is important to put the plan into paper. This way, no one can forget their target, and it can encourage them to keep their eyes on the goal.
Prepare the equipment.
First things first, make sure that you have the proper shoes and clothes for your workout. These will depend on the type of program you’re going to do.
Running shoes are designed to be lighter than any regular shoes. On the other hand, cross-training shoes provide more support.
Apart from shoes and clothes, investing in the proper equipment is also important. Consider also checking out a fitness centre near you to try out a piece of equipment before investing.
Start with the workout.
Now that everything is ready and planned out, you’re ready to start. But, again, start slowly and don’t shock the body by immediately going to a hundred.
When starting out, consider breaking out the program. Yes, you do not need to do everything in one session. It’s critical to listen to your body too.
Don’t overwork it too much to avoid any injuries. Remember that it’s still better to do a quick session than to do nothing at all.
Keep track of your progress.
It is recommended to retake a fitness check at the end of six weeks to see your progress. After that, keep doing the program and checking in every few months.
Consider setting new goals or trying out new activities if you feel like your motivation is fading away.
Planning a workout session does not need to be intimidating. Get in touch with Active Fitness.
Locally owned and operated, we are located at the heart of Medowie, New South Wales, Australia. We are open 24/7, which means you can pop in for a quick workout at any time of the day.
We have a diverse team of experts who can assist you in any kind of exercise you’re looking for. Call us at (02) 4003 4868, so we can help you achieve your fitness goal.
