Last updated on August 4th, 2021 at 12:31 pm
Creating a Personal Fitness Plan may be one of the best things you can do for your health.
And be honest trainers are expensive.
You’ll learn to think like a trainer and build an effective workout program.
In this article, I am going to teach you how to create your own.
They help keep you motivated, which leads to impressive results.
Follow these 6 simple steps To Create Your Own Personal Fitness Plan!
1. Determine Your Fitness Level :
You need to know what your body is capable of before you start to create a personal fitness plan.
Start with the basics.
Don’t just jump in without giving it some thought.
To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
- Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
- How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference, just above your hip bones
- How many halves sit-ups, standard pushes ups or modified pushups you can do at a time
- Your body mass index
2. Make a Plan And Set Goals :
Want to get a beach body, great!
You want to lose weight, fantastic.
Want to improve your endurance and run that marathon next year, super!
All of those goals are wonderful goals.
Your fitness goal, whatever it may be, is what you’ll frame your entire fitness program around.
It’s what will keep you motivated and excited to exercise and succeed.
That just doesn’t happen when you’re working on a goal that someone else has set for you.
Create a balanced routine.
For example, try to get about 30 minutes of aerobic exercise on most days of the week.
Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.
Plan to include different activities.
Different activities (cross-training) can keep exercise boredom at bay.
Cross-training using low-impact forms of activity like water exercise.
It also reduces your chances of injuring or overusing one specific muscle or joint.
Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming, and strength training.
Allow time for recovery.
Many people start exercising with zeal.
They start working out too long or too intensely and give up when their muscles and joints become sore or injured.
Plan time between sessions for your body to rest and recover.
Put it on paper.
A written plan may encourage you to create a personal fitness plan and will help to stay on track.
3. Start Low and Progress Slowly :
If you’re just beginning to exercise, start cautiously and progress slowly.
You should do at least 30 minutes of activity per day.
If you can’t manage that, try breaking up your exercise into smaller chunks.
For example, go for a 10-minute walk several times per week in the beginning.
As your body gets used to this, lengthen the walk to 15 minutes, then to 20, and then to 30.
Don’t feel the need to do high-intensity exercise at the beginning.
Go at your own pace.
Otherwise, you might get injured.
4. Keep All Requirements :
You’ll probably start with athletic shoes.
Be sure to pick shoes designed for the activity you have in mind.
For example, running shoes are lighter in weight than cross-training shoes.
Which are more supportive.
Use fitness apps for smart devices or other activity tracking devices.
That can track your distance, track calories burned, or monitor your heart rate.
5. Get Started :
Walking, running, rowing, swimming, bicycling, and dancing are all cardio exercises.
Start with cardio.
Cardio is the bread and butter of fitness plans.
Running is hard on the knees and feet as a beginner.
So you if you have bad knees you might need a lower impact exercise like brisk walking, cycling, or swimming.
Don’t stretch with cold muscles.
You can injure yourself.
Instead, do a few minutes of warm-up cardio to get the blood flowing before you start stretching.
Some cardio exercises are better than others if your goal is weight loss like an aerobic dance.
Try some yoga poses, too.
Reach your arms out in front of you.
This pose will gently stretch your lower back and upper body.
Be aware of your spine and don’t stretch it too far in an abnormal direction.
You should not feel pain when you stretch.
Stretch major joints and muscle groups that you use every day, either during your workout or daily activities.
The legs, arms, back, chest, shoulders, and hips are some common ones.
Focus on major muscles and joints.
You should be sure to add basic stretches to your program.
Stretching makes you limber, increases the range of motion in joints, increases blood flow to muscles, and can prevent injury.
It can also help prevent postural problems and joint misalignment problems.
6. Monitor Progress :
Retake your personal fitness assessment six weeks after you start your program and then again every few months.
You may notice that you need to increase the amount of time you exercise to continue improving.
Or
you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity.
Conclusion :
In this article, I have shared how to create a personal fitness plan even you are a complete newbie.
Starting an exercise program is an important decision.
But it doesn’t have to be an overwhelming one.
You can establish a healthy habit that lasts a lifetime to create a personal fitness plan carefully and pacing yourself in it.
These simple tips can help you to create a personal fitness plan.
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