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Creating a Workout Program

Now that you have created your goals, it’s time to start thinking about what to do to help you to reach those goals.

Depending on what you goals are, your workout should be tailored to helping you to meet them.  While I’m sure that you might be chomping at the bit for me to give you your plan right here in this article, I can’t quite do that.  Why?  Because your plan should be specific to YOU!

One of the principles of exercise prescription is specificity of training.  While we won’t get into that here, it’s important to note that the guiding principle is to tailor what you are doing towards what you are trying to accomplish.  After all, it would be foolish to do a cardio heavy program when your goal is to increase your muscle mass...but you knew that, right? :)

So, when creating a program, think about what your goals, and then think about the guidelines that are now almost ubiquitous.

  • Get at least 150 minutes of moderate intensity cardio per week, or 75 minutes of vigorous intensity cardio per week.

  • Do strength-based training at least two times per week.

Those general guidelines are a great place to start, especially if you are a beginner or just getting back into fitness after a long layoff.

Some options to consider:

  • HIIT Workouts: High intensity interval workouts are a great way to get both cardiovascular and strength benefits in one sitting.  The workouts are generally short in duration (20 minutes or less), and are a great way to increase your heart rate.  Increased heart rate generally means great for fat burning.

  • Mind-body exercises:  Maybe you are feeling stressed?  A great way to promote stress relief while promoting flexibility or core strength would be to take a yoga or Pilates class.

  • Home-based workouts: Sometimes, all you need is a resistance band and a little bit of space to get a great workout without leaving your room.

Whenever you are creating a program, or looking for a program online that might meet your needs and goals, it’s important to take into account the TIME factor.  We all lead busy lives, and finding room for a fitness program is important!  However, it’s also important to make sure that it is a program that works for you and for your schedule.

Happy program building!