Working out is a great way to improve your overall health and mood, boost your self-esteem, and become more productive. Apart from the potential weight maintenance benefits, working out also allows you to have a healthy heart and cardiovascular system, improves your sleeping patterns, and reduces your general risk of developing chronic illness. However, while any type of movement is better than none at all, there are many benefits you can only get by creating a comprehensive plan. For starters, you get to create and maintain consistency, which is particularly important if you struggle to work out regularly.
You will also eliminate the risk of under- or overtraining, both of which are bad for different reasons. Apart from having structure and routine, two essential features when looking to develop new habits and sticking with them, you also have the benefit of personalizing your fitness routine to achieve all your goals. You also create a balanced routine that includes rest and the best nutrition to support your body’s needs.
Fitness level
The first thing you must determine before establishing a workout routine is your current fitness level. You might have a rough idea, but running some measurable tests is important. This way, you will have a better, more realistic view of your progress and see exactly how far you’ve come. You can achieve this by checking how many pushups you can do at a time, both standard and modified, how long it takes you to walk or run 1.5 miles, and how tired you feel at the end, as well as by checking your pulse after walking at a regular pace.
Fitness goals
Some people start working out to lose weight, others to gain muscle, start a new hobby, get more movement, become more flexible, or because they want to participate in something physically demanding such as a marathon or a long hike over rough terrain. Having clear goals determines the type of exercises you should focus on, helps you stay motivated, and measures your progress. For instance, if you want to boost strength and endurance, you’ll want to look into bodyweight training. Using a sling trainer is one of the most popular routines for this type of exercise since the muscles are not isolated from each other but are instead always trained in combination.
Balance
Creating and maintaining balance in your workout routine is essential, and you can ensure this by creating a comprehensive routine. Ideally, you should get at least 150 minutes of moderate physical activity every week, or 75 minutes of vigorous activity. Some people prefer to blend the two so that they still get some movement, even if they have to take it easier in order to avoid becoming burned out. Your routine should include exercise for most days of the week, regardless of which type you prefer more. If you want to gain even more health benefits, your aim should be around five hours a week, as this amount fosters better well-being overall and has been proven to have a positive effect on longevity.
The way to create a well-balanced routine is to mix and match different types of exercise. Strength training for the major muscle groups should be done at least twice a week, with a single set being enough to get the desired fitness benefits, but make sure to get weights that are heavy enough to tire your muscles, and do about twelve to fifteen repetitions for the best effects.
Variety
Working out doesn’t have to be a boring, repetitive activity that follows the same strict patterns every day. There are many ways to move your body, and choosing an approach that incorporates many different methods and routines doesn’t just guarantee that you never get bored but also means that you get more health benefits. This concept is known as cross-training and can include all types of exercise, from endurance training to increasing your exercise capacity and from high-intensity routines to recovery stretches.
If you want to, you can look for equipment equipped to handle all these exercises so you get a little extra out of them. Mini bands are the most obvious example, as they can be used for both activation exercises and post-injury rehab. If you prefer exercising outside periodically, these bands are a great option since they are UV-resistant and waterproof. Your cross-training routine can focus on low-impact activity, reducing the likelihood of injuring your joints or muscles. Some of the workouts that can achieve this include swimming and biking.
Daily routine
It is much better and natural for the body if you incorporate movement during your daily routine instead of being largely sedentary for the majority of the day and then having very intense bursts of activity before going back to the standard routine. Getting some movement throughout the day can actually help a lot, and you’ll notice the difference in your mood and energy levels. For instance, if you are an office worker who spends many hours each day sitting behind the desk, you can schedule regular breaks during which you leave the building and walk around a little.
If you have a busy timetable or feel like you don’t have time left for other hobbies as well, you can sprinkle some exercise on top of your daily schedule. For instance, you can finish reading a book while riding a stationary bike or watch an episode of your favorite show while walking or running on the treadmills. Some household chores can also count as workouts. Gardening, scrubbing the floors, doing laundry by hand, washing the car by yourself, and painting a room are some of the most noteworthy examples. Just make sure to keep up a steady pace, and you’ve got yourself an addition to the standard workout that you can do while finishing other tasks.
Fitness is important for your health and well-being, and developing a comprehensive program allows you to achieve all your goals. Remember that you must make time for recovery so that you don’t become exhausted and increase your risk of injury. Give your body the necessary fuel for recovery by having a balanced diet that includes a variety of foods.
