Creating and Working Your Own Personal Fitness Plan
Devising a personal fitness plan can help you stick to an exercise regime that will be most beneficial for you and help you achieve excellent overall fitness. No plan will work, however, if you never implement it or you only work at it sporadically. Figuring out exactly what the best plan might be depends, most importantly, on what your goals are and where you stand right now. We've put together a few tips to help you create and stick to your own personal exercise regime and create an overall fitness plan that is best for your goals and lifestyle.
What Is a Good Personal Fitness Plan?
The first thing you need to understand about a personal fitness plan is that it is personal – while internet research and recommendations from trainers and healthcare professionals are important and can be helpful in gaining some understanding of what form a fitness plan should take and the elements that should be taken into consideration, you also need to understand that a plan that works for Fitness Guru X might not necessarily work for wonderfully unique you.
Once you understand this, the next step is to assess exactly what you want to accomplish in the long term; is this fitness plan helping you to train for something in particular, such as a charity run, or is its purpose more to help you get regular exercise and improve your overall fitness?
The 5 Components of a Good Fitness Plan
Universally, for all exercise plans, you have to find a mix of exercises and activities that you enjoy and then stick with it! Exercise falls into 4 main categories, each of which focuses on a particular type of training or specialized routine.
Also known as cardio, these types of exercises are great calorie burners and can be the first step in working away excess fat. The continued strenuous activity characterized with these types of exercises also allows for cardiovascular endurance to be improved. Aerobic exercise should be an integral part of any personal fitness plan.
- How Often: At least 2 to 2½ hours a week
- Important Tips: Keep safe! Running is an appropriate exercise for all ages and fitness levels. If you do not have access to a treadmill in your home or a nearby gym, find somewhere secure to run, and if running on the street at night – wear high visibility clothing.
Think free-weights, think weight machines, and think resistance training. These types of exercises are great at building muscle and preventing bone density loss as well as improving your muscle to fat ratio. This should play an important role in your routine.
- How Often: At least twice a week
- Important Tips: Remember to do warm-ups and cool downs as well as being aware of how much you can lift.
- Don’t overexert and strain a muscle!
While this is important in a fitness plan for people getting older, it’s important for everyone to keep these training exercises in mind, as they may help with warm-up techniques and can also offer toning and improve skills during ‘rest’ periods.
- How Often: At least 30 minutes a week
- Important Tips: These shouldn’t be hard to do but remember to understand your ability – especially if you are at risk for falls
Yoga is the most typical example of this training exercise but is only one example of the many amazing flexibility exercises you can incorporate into your training regime that will help you to avoid injuries and improve athletic ability.
- How Often: At least twice a week (paired with aerobic activities)
- Important Tips: Before beginning and exercise plan, check with your doctor or health professional to make sure you don’t aggravate an unknown injury – also remember that while it may feel relaxed it is still exercise and so requires warm-up and cool down time.
Make Nutrition an Integral Part of Your Plan
The fifth component of your personal fitness plan is, of course, nutrition. Just as diet without exercise will produce uneven results, exercise without incorporating a sensible and healthy nutrition plan is not likely to lead you to the results you desire. Just like exercise, the proper nutrition plan for you will not be a cookie-cutter magazine diet (no pun intended). It must be based on your overall health, your habits and your goals. It's always best to consult a doctor or other health professional before embarking on a radical change in your dietary routine.
Make it Personal. Keep it Regular. Consult a Professional.
If you keep these simple tips in mind, as well as work closely with a trainer or healthcare professional, you will ensure an effective fitness plan that will help you get fit, stay healthy and avoid injury. Couple a sensible, regular exercise plan with a balanced, healthy diet and you’ve created a sure-fire path to great results.
RX Fitness Equipment in Thousand Oaks carries a full line of fitness equipment, including stationary bikes, treadmills, ellipticals, home gyms, and free weights as well as balance and flexibility accessories that will work perfectly with your personal fitness plan. Let us know what you’re looking for and we’ll help you find the best piece of equipment for your fitness goals and budget.
Contact Tim Adams for a free consultation or stop by the store and take a test run. We’re here to help. Tim's best-selling book Fitness Equipment – A Shopper's Guide is available at the RX Fitness Equipment store and Amazon.com.