CREATING A FITNESS TRAINING PROGRAM FOR YOUR LIFESTYLE

INTRODUCTION
Starting a fitness program is the first step to living a healthier lifestyle. You should congratulate yourself on taking this first step. While most people realize they need to make changes in how they exercise, eat, and reduce stress, many times other factors stand in the way of these changes. Now that you want to start a fitness program, you will have to consider the following: ype of fitness program !mount of time you have to devote to the fitness program "#uipment you will need in order to safely $egin a fitness program Support system that will help you stay motivated %oals you will have to meet along the way

&n as little as seven days you can create and $egin a fitness program. 'roper planning can help make adding fitness activities into your schedule easier.

WHAT IS A FITNESS PLAN?

! fitness plan is a set of guidelines, goals, and exercises you decide you want to do each day. "ven if you can only find () minutes three days a week, this will $e enough time to improve your health, give you more energy, and help you reduce stress. *ost fitness plans include long+term and short+term goals. You should write them down and track your progress. "very time you reach a goal, you should reward yourself. his will help you stay motivated. !dditional materials you may need include: ,alculator

,alendar Stop watch -itness .ournal

hese items can help track your progress and give you concrete proof that your fitness plan is working.

CREATING YOUR FITNESS PLAN

he items to consider are the types of fitness activities you want to participate in. hese can $e determined in several ways: !mount of time you have to devote to a plan ,urrent health What you want to achieve through a fitness plan !mount you have to spend on a fitness plan

/nce you have figured out these criteria, then you can $egin to $uild your plan.

FITNESS ACTIVITIES
,hoose fitness activities $ased on what you en.oy and what you want to accomplish.

Aerobics *ainly for toning and sculpting specific parts of the $ody. !lso used to increase $lood flow and heart rate and encourage weight loss. Weight training 0sed mostly to tone and sculpt muscles $y $uilding muscle mass and shrinking $ody fat.

Yoga 0sed mainly for lengthening muscles, increasing flexi$ility, and reducing stress through stretches and holding poses Wal ing!R"nning Weight loss, increase aero$ic activity, and increase endurance S#orts acti$ities /verall workout and muscle $uilding. *any people en.oy these activities $ecause they do not seem like a workout.

&t is important to choose activities you are interested in pursuing as this will keep you motivated. 1on2t $e afraid to try something new or com$ine activities in order to participate in physical activity each day. &f you have never created a fitness plan $efore, you should try something that is low impact like walking at first, and then as you get into shape, you can move on to an activity that is more challenging. Walking is a great way to increase your heart rate, stimulate the muscles, and $urn fat.

SETTING GOALS
Setting goals is the next step in creating a fitness program. %oals can include the following: 3ist of fitness activities and days you will $e participating in them Num$er of pounds you want to lose each week Num$er of miles you want to walk each week 1ays when you have an aero$ics or yoga class 4oining a local sports team ,hanging diet and exercise ha$its *arathons5charity events you want to participate in *aking sure you get at least () minutes a day of physical activity

%oals can $e anything you want them to $e. 1on2t $e afraid to $e specific a$out goals and try to make them as realistic as possi$le.

6emem$er that goals can $e changed at any time. &f you want to exercise each day, $ut have to stay late for meetings at work, change your goal to three days a week. When goals are set properly, they should: 7e a helpful reminder of what you need to do each day *otivate you to keep moving forward %auge your progress so you can make changes if necessary 8elp you reach your ideal weight, or muscle mass %ive you a sense of control over your health

Writing down goals is a great way to remem$er them and make them seem more real. While goals are meant to help and inspire, they are only guidelines. !s events in your life occur, such as a .o$ promotion, or pregnancy, you will have to alter your fitness goals to meet these changes.

TIPS FOR FOLLOWING THROUGH

Now that you have created a set of goals, you will need to learn to follow them. his can $e done in several ways: 0se a calendar or day planner and highlight the days you plan on working out or participating in other fitness activities. his will force you to keep that time open for your fitness plan. /ver time, it will $ecome .ust another daily ha$it. Schedule fitness activities during times that are less $usy during the day. his many mean having to exercise in the morning or at night. ry to schedule times that are convenient, $ut also reflect your personality. &f you are a night person, don2t schedule a workout first thing in the morning. 6ead articles a$out fitness and learn as much as you can. Not only will this inspire you, it will also give you ideas a$out activities you can add to your plan in the future. 9ary your routine every few weeks or months. While your goals can remain the same, the activity you do can $e changed so you don2t $ecome $ored.

SIGNING UP FOR CLASSES OR PERSONAL TRAINER

&f you want to start a weight training program or create a fitness plan using aero$ics or yoga, you may need help from those who work at a fitness clu$. 7efore $eginning your program, sign up for classes or a personal trainer so you will $e a$le to start as soon as possi$le. *ake sure classes and training sessions do not interfere with other aspects of your life. ry to schedule one hour that will not $e interrupted during the week.

STARTING A FITNESS JOURNAL

! fitness .ournal can $e used to help track your progress, vent your frustrations, and help keep you motivated. 4ournals do not have to $e long entries each day. !lways write down what you did and how you feel a$out it. Some days you will want to write more, while others days you won2t.

BUYING FITNESS EQUIPMENT CREATING A HOME GYM

"ven if you are planning to .oin a fitness clu$, you may still want to $uy a few pieces of fitness e#uipment to have at home. 7ut for those who don2t want to .oin a clu$, creating a home gym is the answer. 1epending on the amount of room you have, $uying a one or two pieces that target certain muscle groups may $e all you will need. When $uying e#uipment for a home gym, you should: 7uy only what you need ry machines and free weights $efore $uying them to make sure they are comforta$le and what you are looking for !sk a$out warranties *ake sure all parts are included. Some machines re#uire you to $uy weights and $ands separately

*ake sure all e#uipment will fit in your home

! home gym has many $enefits including: he a$ility to workout when you want You are the only one using the e#uipment /ver time, it is less expensive than fitness clu$ mem$erships

/ther types of e#uipment you may need depending on the types of program you have designed include: *ats %loves for lifting weighs Weightlifting $elt 7ands or straps for stretching

&nvesting in a fitness program $y purchasing e#uipment is another way to motivate yourself.

VISITING YOUR DOCTOR

!fter deciding which fitness programs you want to participate in, you should visit your doctor so you can proceed without having to worry a$out in.uring yourself or making yourself sick. 0nless you have a prior in.ury or illness that caused you to remain in $ed for weeks at a time, you should $e a$le to participate in the programs mentioned a$ove. 6easons why you may have to alter your plan include: /ld knee or $ack in.ury You find out you are pregnant

You recently had surgery !ge concerns !llergies !dvanced stress or fatigue

While you can still include physical activity in your daily routine, you may need to shorten the time or focus on one activity at a time instead of two more. !lways visit your doctor if you experience any pain after $eginning a fitness program.

GETTING YOUR BODY READY

While you may $e ready to throw yourself into a fitness program right away, you should give your $ody a chance to get used to increased activity. ake it slowly when starting a new fitness program. ry the following in order to gradually get your $ody used to $eing active: Stretch for : minutes $efore and after your workout Work your way up to () minutes $y starting at ;: or <) minutes a day or every other day Start with smaller weights and work your way up to larger ones ake $eginner classes first 'ick one fitness routine and stay with it until you feel comforta$le to move one to another 1rink a lot of water in order to stay hydrated

!fter a week or two, your $ody may $e ready for an increase. &f you are too sore to move after a workout, then you may need to scale it $ack until your $ody is ready. 6easons to take it easy for the first few weeks:

'revent in.ury *aintain motivation =eep stress levels low

PREVENT INJURY
he $iggest reason you should not overdo it in your first few weeks of your fitness program is to prevent in.ury. wisting an ankle, popping a knee, or straining muscles are painful and can lead to permanent in.ury. his is why stretching is so important. *uscles that are lim$er and flexi$le are less likely to $e in.ured when used over and over.

MAINTAIN MOTIVATION
&f you workout too much during your first few weeks, you will lose motivation $ecause it may $e difficult to keep up. his is why setting realistic goals is important. !s you $ecome stronger, you will $e a$le to increase the severity of your workout or take on a few extra days.

KEEP STRESS LEVELS LOW

&n addition to physical stress, you are putting yourself through emotional stress as well. aking on too much as once could persuade you to not want to workout anymore. ! fitness plan is used to reduce stress, not increase it.

STARTING YOUR FITNESS PLAN

! typical $eginner2s fitness plan could look like this:

Mon%a& ;:+<) minutes of physical fitness T"es%a& rest > write in .ournal

We%nes%a& <)+<: minutes of physical fitness Th"rs%a& rest > write in .ournal Fri%a& <:+() minutes of physical fitness

!s you can see, you will $e gradually increasing your time until you reach () minutes. 1epending on what you will $e doing, this can vary. /nce you have used this plan for a month or two, you can advance into this plan:

Mon%a& () minutes of physical fitness T"es%a& rest > write in .ournal We%nes%a& () minutes of physical fitness Th"rs%a& rest > write in .ournal Fri%a& > () minutes of physical fitness

7eing a$le to workout () minutes at least three times a day will give you more energy, reduce stress, and accomplish your goals. -or many people, starting a fitness plan is very exciting. hey are happy $uying e#uipment, workout clothing, running or walking shoes, and learning how to safely workout to prevent in.ury or stress to the $ody. 7ut after a month or so, they may $egin to lose interest. his can happen for a variety of reasons: Not seeing the results they anticipated Not $eing a$le to stick to the fitness schedule %aining weight

7oredom &n.ury occurred after $eginning program %oals were unrealistic

/nce people $egin to lose interest in fitness, they will either give up or find ways to stay motivated.

POSITIVE THINKING
/ne of the most important components for success when starting a fitness program is positive thinking. 7y remaining positive and up$eat a$out the program, you will $e a$le to overcome most stum$ling $locks. 'ositive thinking can: *otivate you to keep going even when you are tired or discouraged !llow you to set realistic goals that you can reach through hard work ,reate challenges that will keep your program interesting *ake you understand that fitness should $e a part of everyone2s life in order to remain healthy

&f you are $eginning to fee discouraged $ecause you are not seeing the results you thought you would see or you no longer feel challenged $y the program, staying positive will help you find solutions to alter your state+of+ mind and ensure you continue finding ways to add more physical fitness activities into your life.

MOTIVATION
hinking positive thoughts, using your fitness plan, and checking your goals, are all ways to keep yourself motivated when you don2t feel like going to the fitness clu$ or working out at home. &t is through motivation that you will succeed. Scheduling time for fitness is the $est way to develop a routine, which will help make it easier to exercise.

/ther motivational methods include: 6ewarding yourself Starting a $log and discussing your challenges and frustrations 6eading health articles that promote a healthy lifestyle Watching your diet Surrounding yourself with those in similar situations

*otivation can come from many sources. You should seek out these sources in order to feel $etter a$out the steps you are taking.

MAKING CHANGES TO YOUR FITNESS PLAN

*any times, fitness programs have to $e changed in order to accommodate changes that occur in a person2s life. -itness plans can $e changed at any time and for any reason. ,ommon changes that occur include: 1ecrease in the amount of weight used when weight training aking a class that is less or more advanced !dding a new sport to your plan Su$stituting one program for another 4oining a fitness clu$ instead of working out at home 'artnering with another person

!s you can see, changes do not always have to $e negative. *any times, altering your workout time, fitness activities, and level of fitness can help motivate you and keep you active.

When making changes, write them down and if you are keeping a .ournal, explain why those changes were made and how you feel a$out them. You may have to make several changes $efore finding a plan that fits your lifestyle.

CONCLUSION
! fitness plan is the $est way to accomplish everything from losing weight to toning your $ody. ,reating a plan that suits your fitness needs as well as your personality can $e challenging if you are not honest with yourself. When creating a plan, you should: !sk yourself #uestions a$out when you can workout, how often, and the types of programs you en.oy ,reate goals that are challenging, $ut not impossi$le -ind out the types of fitness clu$s that are in your area and visit them to see which one is right for you *ake changes when necessary as they will only help motivate and ensure goals are met 0nderstand that fitness is a lifestyle, not something you do for three or four months

!fter learning more a$out your strengths and weaknesses, and what you are interested in trying, you should put together a plan. &f you need help, ask a trainer at your fitness clu$ for advice. -itness is not something you do .ust to pamper yourself, it is a way to ensure you will $e healthy for a long time. %iving yourself some time to exercise has many $enefits. You will have more energy, you will $e under less stress, and you will $e a$le to accomplish a lot more during the day.