3 Ways to Design a Physical Training Plan

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3 Ways to Design a Physical Training Plan
3 Ways to Design a Physical Training Plan
Anonim

Having a personalized fitness program can be essential to achieve the desired physical shape. Follow these steps to structure a unique plan that meets your physical goals, needs and knowledge.

Steps

Method 1 of 3: Determine Your Fitness Program Parameters

Each exercise program must be designed to suit your physical goals, agenda, tastes and fitness goals. Certain physical and time constraints, preferences and goals will provide you with a basic structure to then implement your training program. Once you identify your needs and understand what you want to achieve, you can build a fitness plan that will be effective and affordable.

Do a Workout in 20 Minutes or Less Step 2
Do a Workout in 20 Minutes or Less Step 2

Step 1. Undergo a physical exam to identify any physical limitations

Before starting any training program, it is important to see a doctor. A doctor or nurse can identify certain health conditions, joint weaknesses, or contraindications for certain types of exercise, and may also be able to recommend specific types of exercise plans that are safe for any ailment you have.

Be a Dedicated Athlete Step 8
Be a Dedicated Athlete Step 8

Step 2. Calculate how much time you can devote to workouts

Be realistic about the amount of time you can carve out for your fitness program. Most adults should aim for a total of 150 minutes of physical activity per week, theoretically split into at least three separate sessions. This will vary based on your fitness goals and your current fitness.

  • Schedule the number and duration of training sessions that you can reasonably expect to complete each particular week. Consider five 30-minute sessions, each with two days off each week, or three 50-minute sessions per week.
  • Plan the time of day you will train. Some people prefer to do this in the morning, while others prefer to do this in the evening or on the weekend. The time you exercise will determine where or how you exercise (indoors or outdoors, at home or at the gym, etc.).
Choose Comfortable Walking Shoes Step 6
Choose Comfortable Walking Shoes Step 6

Step 3. Think about the types of fitness activities you enjoy

To devise an effective training program, it is essential that you enjoy it or are highly involved in the activities you will include.

Consider a variety of both cardio and strength training activities, as both will be essential to an effective training program

Consistently Run if You're Overweight Step 6
Consistently Run if You're Overweight Step 6

Step 4. Determine your fitness goals

Having specific purposes will also suggest other types of physical activity you should include in your plan, the amount of time you will need to train, and the possibility that the plan includes significant dietary changes as well.

  • If your goals include weight loss, you will need to consider diet changes as well as meaningful cardio activity. Strength training is also essential to boost metabolism and burn more calories.
  • If your fitness goals are targeting a competition or event, such as a triathlon or marathon, your schedule will include interval training, targeted activities, and a certain time commitment.

Method 2 of 3: Select Specific Physical Activities for Your Fitness Program

Based on the program parameters you have identified, select the activities to be performed for each workout session. A well-rounded fitness program will consist of both cardio and strength routines and will vary from week to week. Occasionally you will need to alter the type of training or increase the intensity of the workouts to continue seeing results.

Create a Consistent Workout Plan for Regular Exercise Step 1
Create a Consistent Workout Plan for Regular Exercise Step 1

Step 1. Choose your preferred options for cardio routines

This activity doesn't just include jogging; choose a few cardio workout options that may interest you and that fall within the time, place, and intensity parameters of your plan.

  • If you will be training at home, consider dance videos to get moving; you could also buy an exercise bike or treadmill, run stairs, do cardio Pilates routines, or create a combination of jumping jacks and rope jumps.
  • If you have access to a proper gym, you could go for a swim, use an elliptical machine, play racquetball or basketball, take aerobics classes, or try a cardio kickboxing class.
  • If you will be exercising outdoors, take advantage of various cardio activities, such as throwing the Frisbee, cycling long distances, playing with your children, trying out volleyball or soccer or jogging with your dog.
Create a Workout Plan for Teenagers Step 3
Create a Workout Plan for Teenagers Step 3

Step 2. Develop a routine repertoire to increase your strength

Strength training should be an integral part of any fitness plan. Having a list of options for developing and toning your muscles can make it easy to add variety to your routine and work out multiple muscle groups each week.

  • Consider strength training using tools. Weight machines, free weights, fitness balls, and resistance bands are convenient tools for a wide variety of routines if you plan on developing your strength.
  • If you will be training at home, you may want to invest in resistance bands or other low-cost strength training equipment to plan inexpensive and affordable weightlifting routines.
  • Make a list of strength training routines that don't require tools. Resistance training with your body can be very effective in building muscles, from push-ups to yoga poses. Water bottles or food cans can be used in place of light weights, and many exercise videos focus entirely on strength training and resistance with the body.
Do a Workout in 20 Minutes or Less Step 2Bullet2
Do a Workout in 20 Minutes or Less Step 2Bullet2

Step 3. Create a weekly combination of cardio and strength routines

Depending on your fitness goals, your routine may be deeper for cardio or strength training, or a balanced combination of both.

  • If your goal is to lose weight, spend most of your time on cardio routines. Include strength training about twice a week and make sure the routine tones the muscles of the lower, upper and middle parts of the body for maximum benefit.
  • If your goal is to tone or build muscles, spend most of your workouts mostly on strength routines. Don't work the same muscle group two days in a row; alternate to give your muscles time to recover. Consider five or six days a week of shorter routines, working your arms and abs on the first and third day, your legs and back on the second and fourth, and doing cardio and again exercises for the target muscle group the fifth and sixth day.
  • If you are training to complete a physical challenge, follow a prepackaged training plan to participate in a triathlon, marathon, Ironman, or other program. This will help you gradually increase your activities, appropriately based on the quality and quantity of physical activity you will need to do and the time you will need to prepare for.

Method 3 of 3: Record Your Fitness Training Plan in Visual Format

Once you've taken the time to plan a personalized fitness regimen for your needs and desires, create a written document to place in your diary, fridge or desk, so you have a visual reminder to follow. and conclude the program. Planning the exercise for your daily routine will make you much more likely to really complete what you set out to do.

Use an Ophthalmoscope Step 6
Use an Ophthalmoscope Step 6

Step 1. Create a weekly exercise schedule

Once you have developed the time length of the training and decided the type of activity you will do each day, mark everything on a sheet divided into the different days of the week. Make sure you include the expected time and place to do the training in the written plan.

Design a Fitness Training Plan Step 9
Design a Fitness Training Plan Step 9

Step 2. Make a list of replacement options

When you get bored with a particular routine or when results slow down (typically after two to three weeks), alternate your cardio or strength routine with an activity from your replacement list. This will allow you to use your muscles differently and you can give your metabolism a boost if your body has got used to the previous routine.

  • A replacement activity list will also be useful for training when you travel, try to include friends for the occasional workout, or the weather is inclement.

    Write a Five Year Plan Step 5
    Write a Five Year Plan Step 5
  • Note whether you have completed a workout fully or partially and see how your stamina or ability to finish effectively improves over time.
  • Track running times or distances with each workout, weight loss once a week, and waist or muscle diameter once a month to get an idea of your progress.

Advice

  • Combine your training plan with a healthy, balanced diet for the best health benefits.
  • Always stretch before and after each workout to reduce the likelihood of injury or pain.
  • If you train for a match or performance, the training program must be specific to what you will do and attempt to replicate (for example, you would not practice continuous running if you were training for a football match, you would see better results by doing the interval training).

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