Many individuals are faced with altering their sedentary lifestyle, by starting an exercise regimen. Of course, this will take a bit of work, but if you build your own exercise plan, you will be able to envelop it into your life, without feeling overwhelmed. You are going to be forced to progressively work your way up until you are physically and mentally capable of coping. Below you will discover a few tips on how to build your own exercise plan.
Time can be a huge factor that can affect any workout. If you are employed or attend college, you will need to plan your workout before or afterward. Most individuals choose to get up early and complete their exercise routine before they head off to work, but this does not mean that you have to go this route. Some individuals feel more lively and capable of working out at the end of the day. However, you choose to incorporate your exercise routine into your daily schedule will rely on your needs and preferences.
Vital Research for Your Workout Routine
It is easy to grab some weights and start exercising, but in order to achieve a desired goal you must first have a blueprint. The first thing you are going to have to figure out is your goal. Do you want to lose weight? Do you want to put on muscle? Are you looking to build your arms? Or are you just simply looking to be a little bit healthier? Once you have figured out what your goal is, then you need to research and figure out what exercises or workout routines are going to target your desired areas.
One of the best research tools that you have available to you is the Internet. There are many instructional videos that you can take advantage of. You always have the option of seeking out fitness magazines. These magazines have many different articles that will be vital to your success.
Getting Proper Rest
When a person wants to transform their body, they become so obsessed that they forget to rest. Incorporating the proper rest intervals may be one of the most overlooked steps of any workout plan. Your rest intervals are really going to depend on what type of workout or exercises that you are performing. For instance, if you are doing deadlifts or lifting heavy weights, then you should make sure that you rest at least 2 minutes in-between your reps. This will give you the proper rest and allow your body to feel refreshed, before your next set. If you are not doing reps or heavy weights, then you should incorporate at least 45 to 75 seconds of rest in between your sets. Always keep in mind that if you are doing metabolic training, it will rely on your heart rate being elevated, so you do not want to rest for more than 30 seconds in-between sets.
Home or Gym
You will need to decide, whether you want to work out in a gym or at home. Many individuals prefer the gym because it offers them a place to mingle with others. This is a great way to get motivated since all those around you will be trying to achieve the same goals. Some introverts prefer to work out in the comfort of their own home. If you choose to do this, you will need to purchase some exercise equipment. Remember that your options may solely rely on your budget. Gym memberships can be quite expensive, but so can exercise equipment and it can be very difficult trying to keep your home equipment maintained. Toss these options up in the air and make a decision that will suit your wallet, personality, and preferences.
Keeping an Exercise Log
When you first begin your exercise plan, you will find it very simple to keep track of your daily exercises, but over time this will totally change. It is vital that you keep an exercise log so that you will have something to use as a reference guide. Things that you should keep in your log include:
- How many calories burned
- Type of exercises completed
- The length of the workout
- Daily caloric intake
Your log can contain anything that has to do with your diet and exercises. You will always be able to access the log at any time that you feel the need to, so be sure to make an effort to keep an exercise log.
Keys to Success
If you really want to transform your body, then it is vital that you have fun and enjoy what you are doing. Otherwise, you are just going to hate your workout and begin to neglect it. A personal trainer is a great way to keep you motivated in your workout routine and they will be there to guide and push you to work out, even when you are not motivated.
It is also always a great idea to have social support. For instance, if your current friends aren’t interested in working out, then this is going to make it harder for you to get motivated. There are many clubs out there, where you can come together with active people, who will motivate you. Another excellent way to meet active people is by joining a co-ed sports team. If you choose a sport like basketball or soccer, you will certainly be getting your cardio workout just by playing the game.
Organizing Your Workout Properly
Making sure that you organize your exercises, in the right order is vital for any successful workout plan. It is always a good rule of thumb to do the exercises that require the most energy first. These exercises will be more difficult to accomplish and it is likely that they are going to burn up a great deal of your energy. This is why it is important for you to perform them when you are fresh. Smaller energy burning exercises should be incorporated into your workout plan later on. By using this technique, you will be sure to get the most out of your daily workout.
Cardiovascular exercises are a must and the best way to achieve this is by running or jogging. You can get up early and run outdoors or head to the gym and utilize one of the treadmills. However, you achieve your cardiovascular exercises, you will definitely find them very beneficial for your health and weight loss regimen. Boosting the cardio can improve your endurance, mood, and increase your energy level. Of course, these exercises are very difficult and you will have to gradually work your way up to full cardio training, but be patient and you will succeed quicker than you would expect.
Targeting All Muscle Groups
It is vital that you include a list of exercises that will target all of your muscle groups. For instance, you will need to do dumbbell exercises to target your biceps, while weight training exercises will be required to build your hamstrings. Of course, you will not be able to focus on every muscle, every day. Instead, you will need to plan a full week of exercises, with each day being different and targeting a specific muscle group.
Boosting the Metabolism
Strength training exercises will help boost your metabolism. The faster your metabolism the more calories that your body will burn, so it is vital that you include sit ups, squats, pushups, resistant band lunges into your exercise plan. It is also vital that you drink plenty of water, because it can also boost the metabolism, as well. Aerobic exercises and yoga are also great exercises that will help you burn calories faster. All of these work out techniques will burn fat calories, while helping you build muscle mass.
Signs of overdoing it
Of course, it can be quite difficult trying to push yourself into working out, but over time, you may become addicted to it. Many individuals will become addicted to adrenaline rushes, as well. Some signs of overdoing it include:
- Shin Splints
- Joint Pain and Inflammation
- Back Pain and Stiffness
- Poor Range of Motion
These are only to name a few, but as soon as you begin to experience these symptoms, it will be time to take a break. It never hurts to give you time off from your workout regimen. Take a weekend vacation, so that your body will have time to heal and your mind will feel fully refreshed.
No Perfect Routine
You should always keep in mind that there is never a perfect workout routine. Anyone that tells you their plan is the perfect workout routine, is more than likely full of crap. There are some basics like the ones mentioned above that you should stick to, but some people get caught up in the same routine, even if they are not seeing results. If you want to find a successful routine now and in the future, then you should always keep an open mind. Even the basics are not going to work forever and you will eventually have to change up your plan.
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