Did you know that less than 5% of adults participate in 30 minutes of physical activity each day? So if starting a fitness plan seems daunting to you, you’re not alone.
But if you’re wanting to start a new healthy lifestyle that you’ll actually stick to, you’re in the right place. With a few key principles, you’ll be able to reach your goals.
Keep reading to learn how to make a fitness plan that is doable.
Assess Your Current State
Before starting your fitness plan, it’s important to assess your current state. Before you begin, ask yourself about any health issues you have. Should you talk to a doctor before starting?
If you’re under 50 and in relatively good health, there’s probably nothing stopping you. If you’re over 50 and struggle with health issues like heart problems or dizziness, then you should definitely consult a doctor beforehand.
In this case, a physician can help you know which activities to avoid.
Test Your Current Fitness Level
Next, it’s time to think about your current fitness level. With a watch, scale, yardstick, and a few other household items, you’ll be able to assess your current state.
Here are some things you can do to test yourself:
- See how many pushups you can do.
- Take a walk to test your heart health. Take your pulse before and after to see the difference.
- Measure your body composition. Record your waist circumference and use a calculator to determine your BMI. You’ll need your weight and height for this calculation.
Whether you’re interested in weight loss programs or just general health improvement, knowing your baseline will be very beneficial as you track your progress.
Set a Goal
Next, think about your fitness goals. When you have a clear goal set, it’s much easier to commit to the process.
This applies to many different areas in life and also applies when it comes to fitness.
Do you want to lose weight? Are you training for a half marathon? Do you want to improve your flexibility by a certain amount?
Whatever you’re trying to accomplish, write it down. And then hold yourself to it.
It can also help to set micro-goals that you can try to reach along the way. And when you reach them, celebrate. This can keep you motivated throughout the process.
Choose Exercises You Enjoy
Now it’s time to think about what exercises you want to do. It’s a good idea to start with cardio because of its ability to increase your endurance and burn calories.
What type of cardio do you enjoy?
Are you a swimmer? Like to bike? What about running?
Here are some other potential options:
The bottom line is that there are so many different ways to enjoy a great aerobic workout. And you don’t have to choose just one. In fact, it’s a great idea to include a variety of exercises.
This will keep you interested and the variety will keep things exciting.
This is perhaps the most important tip when it comes to how to make a fitness plan that you can stick to: ease your way into it.
If you start with super intense workouts, it’s likely that you’ll get discouraged. Instead, start where you are and then increase your intensity as you go.
For instance, if you’re trying to hit 2 hours of exercise every week, don’t think that you have to do that in one or two sessions. Instead, split it up over 4 sessions.
30 minute workouts will be much easier to accomplish as you’re just starting out.
And if 30 minutes is too much, don’t worry. In this case, break up your routine. You could do a 15 minute walk during your lunch break for example.
And then once your body is more used to the increased physical activity, you can start doing longer workouts.
Work Up to Your Ideal State
After a few weeks, you’ll be able to start working up to your ideal workout state. Start by assessing where you are after a couple weeks.
In most cases, this is an opportunity to start exercising for longer amounts of time. If you’ve been doing 30 minute workouts, you could start extending to 45 minutes.
Another strategy is to add 5 minutes to your workouts every week. This incremental strategy will have great results after a few months.
Also think about your goal. Are you interested in weight loss? If so, it’s a good idea to push yourself even harder.
Do some research on the amount of calories burned in various exercises. You could start introducing workouts that are more intense during some of the days of the week.
It’s also a great opportunity to add in other types of workouts. Want to get into strength training? Maybe you’re interested in stretching and flexibility.
Remember that the goal here is progress. Start where you are and push yourself as you go.
Final Thoughts on How to Make a Fitness Plan
We’ve all been there before. We have the desire to work out, but when our alarm goes off in the morning, we turn it off and stay in bed.
If you’re serious about hitting your fitness goals, then now’s the time to make a fitness plan that you’ll stick to. And with these tips in mind, you know exactly how to make a fitness plan that will work.
Want to learn more? Check out our blog today for additional tips.