Do you currently workout? Or are you too intimidated by the gym equipment or all the extensive workout programs there are today? Don’t see it as overwhelming or the fact that you “can’t do it” because that is a poor mentality. Be positive and know that you can find a workout that is right for you. Exercise is wonderful because there’s something for everyone, and the results are fantastic. Finding and choosing an exercise routine might sound easy to some people, but difficult for other people who have kids, health issues, or are busy or work-a-holics.
Guide to Finding and Choosing an Exercise Routine
You can look for a routine and try a few different ones out, or you can create your own.
First things first. If you are overweight or have any serious health conditions like asthma, heart disease, diabetes, osteoporosis, or other ailments, please consult a physician first to see what workouts they recommend, or discuss the routine you’ve chosen with them to see if they approve.
1. What are you interested in? Losing weight, building strength, being more flexible? Or all three. Are you interested in low/light workouts, moderate, or intense? There are many different workouts to choose from that are light cardio, to moderate or high cardio, to light weight training to moderate or heavy lifting. Do what’s right for you and work your way up.
2. What is your current fitness level? You can take the President’s Challenge Adult Fitness test to see. This will determine what level you are at and where you should start. If you aren’t doing well in the aerobic area, you will need to work more on cardio. If you’re not doing well in strength, you’ll need to work on that. Same thing with flexibility. If you are weak in all three areas, see that as an indicator that it’s necessary to equally work on all three areas. If you are strong in one area, and not in another, it doesn’t mean you shouldn’t work out in that area. Instead, you need to maintain that area. For example, if you’re strength is better than cardio, keep up with strength training once or twice a week, but work on cardio 3 times a week. Always incorporate flexibility by stretching though. If your cardio is strong, but muscles are small, work on strength 3 times a week and cardio 2 times a week.
3. Are you a morning or evening person? Would you rather work out in the morning or evening? Do you have time in the afternoon? Determine what time is best for you, but don’t say you don’t have enough time, because you can make time. If you’re a morning person, wake up 30 minutes earlier to get exercise in. If you’re an evening person, cut out something (like TV, Social Media, or Surfing the web) or do the workout before you have TV or Internet time. So let’s say you get off work and workout immediately, then you have time to cook and eat dinner, then you reward yourself with a leisurely activity of your choice. Look at your schedule and make time, don’t make excuses why you can’t. If a client I coach can work 60 hours a week and still workout in the evening (he did treadmill while watching TV. Smart because he combined two activities) then you can do it too!
4. Do you prefer to workout in a gym or at home? With a group or alone? Think about what makes you comfortable. I work out at the gym and at home. What I love about each is that when I am doing a gym workout, there is way more equipment to use rather than what I have at home. I also feel more motivated in the gym atmosphere when I see others working so hard. I sometimes like at home workouts since I may be too short on time to drive to the gym. What I absolutely love about group exercise is there’s a teacher telling me what to do, it’s extremely motivating, and I never worry what I look like because the group is there to improve themselves as well. If you don’t want to do a gym, then look on your local MeetUp.com to see if there’s any fitness groups to join for free.
5. How long can you workout for? If it’s 30 minutes, 1 hour, or an hour and a half… great! The point is, at least you’re working out! You can break down the 150 minutes a week anyway you want to. Even an overweight/obese person could do 7 days of 22 minutes of walking. At least they are doing cardio and that is a FANTASTIC start! So determine your level and your days, and get started.
Once you’ve answered all the questions then figure what works for you.
Maybe you chose and wrote down (for example):
-Interested in cardio and flexibility
-Fitness test revealed below average-average
-Prefer alone/at home
-30 minutes to an hour
If you want a light workout that is cardio and flexibility with short time and alone or at home, then buying a yoga DVD and walking/jogging may be right for you.
If you want cardio, strength, and flexibility and have an hour and like group exercise, a gym sounds like the way to go. If you like weight training and cardio, but are short on time, you can find a fitness routine online or buy a workout DVD and do the workout at home (Are you in an apartment? Use their gym). The point is, there are a variety of workouts that can be right for different people, but what’s important is actually doing them.