People need to schedule their exercise so that they can maintain a fit body that allows them to fulfill their life smart goals and purposes. However, you just cannot start working out whenever you want, considering that there are possibly a ton of other things that are preventing you from doing so.
You need to think about things such as the proper workout schedule that you need to come up with or the location and time you are going to do the actual exercise. This is why you need to come up with a editable workout plan and we are here to teach you how you can do it.
Weekly Workout Schedule Template
How to make a workout plan
As stated, it can be hard to find time for exercise considering that you might have other obligations. But, even so, you should not let a busy general schedule stop you from being fit. You can even do exercises in 10-minute increments if you cannot set aside a larger amount of time for it. Once you are able to decide on the time that you will be working out, you just have to think about how and where you are going to do it. So, if you are going to come up with an efficient workout plan, then be sure to follow these steps:
1. Take a good look at your schedule
Write down all of your obligations in the word calendar that you use for scheduling or through the free app that you use on your phone to keep track of your schedule. You have to be specific and think about everything that you do within the day, week, and even month. Add everything that you know you need or want to do.
2. Try to find any free time
No matter what kind of free time you see, you should jot it down in your workout plan. So, let us say that you have an extra hour between after you are done working and before general meeting your friends for a night of food & drinks. You can use that extra hour to squeeze in at least a few minutes for you to work out and then get dressed for your night out. You have to see what time will work for you and remember that it does not necessarily have to be the same time, or the same amount of time, every single day.
3. Be realistic
You know yourself and your own preferences better than anyone else. So, of course, you have to be the one to set your own realistic simple workout schedule. If you like to sleep in during the mornings and hate getting up really early, then the obvious thing to do is to not set your workout at around 4 or 5 a.m. and instead set it to around mid-afternoon (assuming that you actually have the time for it.). At the same time, if you know that you are too tired after a long day of work to get up and do a couple of basic exercises, then it is best that you schedule your workout earlier within the day. Remember that your schedule has to be realistic enough to ensure that you can actually squeeze in some time to exercise.
4. Choose a location
There are a lot of options for you to find or choose places where you can exercise. One of the most common ways is to apply for a membership at a fitness gym. That way, you are always assured of a location where you are able to work out to your heart’s content. However, some find it a bit expensive to pay to go to the gym fitness and sometimes, the location might just be a bit too far. This is why there is always the option for anyone to do their workouts at home if they wish. You can even exercise outdoors; walking or running on a path near your office may be the best fit for you. This is one of the best ways to do a workout, especially if you are on a tight general budget. You can also decide to alternate between these options as you do not always have to exercise in the same place. Doing that will just make it feel repetitive and mundane, so learn to switch it up every once in a while.
5. Learn the basics
You will not be able to work out if you do not even know how to do the basics. While you can always start with the simple push-ups and sit-ups, eventually it will just get boring if there is no variety. So, you have to learn more about the other types of simple exercises that you can do indoors, outdoors, or even in the modern gym. You can always hire a trainer to give you some tips on how to do the basics properly and eventually progress to more advanced exercises. However, you also have the option of looking up videos online so that you can see what you need to do in order to properly do the basics without the added expense of hiring a professional personal trainer.
6. Pick your equipment
If you decide that you are going to do your exercises in the regular gym, then it is highly likely that they have everything that you need to do your routine. But, if you are going to exercise from the comforts of your own home, then you should invest in a few workout materials such as yoga mats, resistance bands, exercise balls, weights, or even a stationary cycle if your personal budget allows for it.
7. Start with a full-body workout
A lot of experts recommend that you should always start with a full-body workout at least two or three times a week. This will help you get into shape and it will also prepare you for when you have to move on to more rigorous forms of training. You can always find a trainer to help you get started. Many gyms offer personalized general workout routines and a simple trainer to help keep you on track.
8. Choose the exercises that are right for you
You know your body better than anyone else, so you need to know which exercises you can benefit the most from or the ones that can help you out. There are a ton of different websites online that can provide you with exercise regimens and step-by-step instructions on how you can go about completing every single step. If you want, you can even go to YouTube and search for workout videos as there a lot of them that you can use for free. You may also see simple business plan templates
- It is best if you start with larger movements before you go on to smaller ones.
- Do isolation movements to strengthen a single body part.
9. Do cardio
Cardiovascular exercise gets your heart rate up. So, if you want to be sure that you have a healthy heart and not one that gives out in a couple of years, then you have to squeeze in some cardio exercises. This is also one of the best ways for you to slim down if that is what you are looking for with your simple workouts. Cardio exercises include aerobics, running, dancing, and using the treadmill. You should do at least an hour and a half or two hours of cardio exercises in a week. You may also like crisis plan templates
10. Lift weights
This is one of the best ways for you to get muscle. Lifting weights is also great if you want to target a specific area that you want to improve. Popular exercises include bench pressing, dumbbell presses, and curls. You should incorporate this exercise into your workout routine at least twice a week if you want the best results.
11. Rotate through the major muscle groups
If you are going to have a basic workout routine, then you have to make sure that your exercises apply to every major muscle in your body. Work out your arms, legs, and core area. You can set aside one day for each of them. For example, you can focus on your leg muscles on a Monday, and then you can focus on your arms on Tuesday and your core on a Thursday. It is best if you keep mixing things up as your routine may get old really fast if you just repeat the same thing over and over again. You may also see project plan template
12. Learn to mix it up
If you want to get the most out your exercises, then you must alternate between strength regular training and cardio exercises. As mentioned before, you do not want to keep repeating the same routine each day for months. The reason for this is not just because the exercise routine might get stale, but it is also because human body might just get used to the exercise and you may not get the results that you are looking for. So, learn to switch it up so that you can get the results that you want.
13. Start slow
If you are new to working out, then you do not want to start with a two-hour marathon straight away. Doing something like that will just cause you unnecessary muscle pain and that could ruin your basic schedule. You could begin with 30-minute sessions every other day until you are able to build up your stamina to last longer in your sessions.
Even you need to rest once in a while. So, not only should you take a short break in between sets, but you should also rest in between your standard workout. If you just keep going and you do not let your muscles relax, then you can do some serious damage to your own body. You do not have to worry because you are actually building muscles while you are taking those breaks. Aim for 24-48 hours of rest between workouts. You may also like marketing plan templates
15. Build your tolerance
A lot of exercises are just a single movement which you have to do multiple times to get results. Different numbers of repetitions (reps) give you different results.You can build your endurance and the tone of your workout by figuring out how many reps you can do and the extra reps that you think you can handle. You may also see development plan templates
16. Know what works for you
You do not have to stick with a routine that you hate. If you think that the time that you have set for working out and the standard exercises that you have chosen for your routine are not exactly meshing well with you, then you have to reevaluate and change it to one that suits you best. Make decisions based on what is best for you and your simple schedule.