Get closer to your fitness goals. Too swamped with work,
family, and life responsibilities? Do you struggle with
fitting your workouts into your busy schedule, yet feel
anxious about missing your exercise sessions and meeting
your fitness goals? How do get out of this bind? Fitting in
your strength training and cardiovascular workouts takes
careful planning. Dwell less and take action instead.
Following the steps outlined in this article, you'll save
time and get closer to meet your fitness goals.
!! Steps !!
Select a time for a weekly planning session. In order to locate
pockets of time for each upcoming week, get your calendar out; you
won't need more than 15 minutes to organize your schedule. To keep
yourself reminded of the time you've designated, make sure this
information is available on the calendar you're most likely to look
at daily.
What type of calendar do you prefer? Your calendar preference might
be your Google calendar, your personal calendar on your phone, or the
good old paper version. Other suitable forms to plan a weekly
schedule include using a PDA, day planner, or spreadsheet.
Record appointments. Record all of your obligations for
the week. Fill in everything you can think of that
requires your time.
* Do you or someone in your family have a dentist appointment? An
appointment with a hairstylist? A project to complete?
* Record it all.
Identify and highlight pockets of available time. Look at the
pockets of available time between activities or appointments. This is
where you'll schedule your daily workout routines.
Highlight your open windows of time. Identify varying time slots in
order to tailor your workouts to the available time you have. The more
time you have, the better. No matter what time slots you have, there
are resources available to fit your lifestyle:
* 60 minutes or more?
* 50 minutes
* 40 minutes
* 30 minutes
* 20 minutes
* 10 minutes
Schedule cardiovascular exercise. For optimal results, schedule 30
minutes of cardiovascular exercise 3 to 4 times per week. Many people
find cardiovascular exercise a daunting task because they try to get
in way too much cardio. That's right – too much! To achieve most
fitness goals, you'll want to do 20 to 30 minutes of cardio three
times per week at your target heart rate. This means that you can get
yourself changed, sneakers on, and complete your cardio workout in a
total of 30 to 40 minutes!
* Be sure to pick something you're willing to do. Without choosing
what you enjoy doing, you can have a hard time getting motivated
to do cardio.
Write down "cardiovascular exercise" in time slots that give you 30
to 40 minutes of free time. Go ahead, fill in 3 of these slots:
* If your knees bother you, choose a stationary bike, an elliptical
machine, or go for a swim.
* Is a brisk walk or run in your neighborhood appealing?
* How about those stairs at the office? Walk up and down for the
allotted time.
* Do you prefer a class at a local club or town hall?
* A video in your living room?
* Don't know what you like? Try some different options and find what
you are most likely to stick with.
Schedule strength training. Schedule 30 minutes of strength training
exercise at least three times per week. Taking that first step is
often the toughest. Make yourself accountable by signing up for a
personal training session or partnering with a friend. 30 to 40
minutes of strength training is optimal; however, you can fit some
exercises in as little as 10 minutes if you're prepared to optimize
those short bursts of free time.
* Have a set of dumbbells ready to go under your desk.
* Throw some tubing or bands in a desk drawer for easy access.
* Bookmark some interesting workouts on YouTube.
* Optimize with three 30 minute workouts. If you do choose ten
minute blocks, be sure to fit three of these short workouts in on
one day.
Look your schedule over.
* Have you fit in 3 sessions of cardiovascular exercise for 30
minutes each in your week?
* How did you do with strength training? Have you scheduled at least
three sessions of 30 minutes?
Stick with your schedule. Stick with your schedule for the week.
Following through with your exercise plan will give you a sense of
accomplishment. You can tweak your routine next week if necessary.
* When you've completed each workout, check it off on your calendar,
PDA, cell phone, etc.
* Notice what works for you and what doesn't so you can make changes
when planning day comes around again.
Repeat to create a solid habit. Repeat each week. By sticking with a
planning day and creating a schedule each week, you're more likely to
stick with your plan and reach your goals.
* At the end of each week, note what worked and what needs to be
changed.
* If your plan worked well for you this week, repeat. If not, make
the necessary changes.
!! Video !!
!! Tips !!
* Stick with your plan for the week.
* If you are looking for a video to get yourself started, check out
the following YouTube or Netflix for free exercise videos. Free
workout plans can also be downloaded from different sites.[1]
* Check your local Craigslist or Freecycle for inexpensive cardio
equipment. Or ask your neighbors or family members if they have
equipment they're no longer using or need.
* Often your local town will offer a series of fitness classes at an
affordable price.
!! Warnings !!
* Always check with your physician before starting any exercise
routine. This is especially important where you have been sick, if
you're pregnant, or you have medical conditions.
* Use proper form when doing strength training exercises to avoid
injury.
* Give muscles adequate rest between workouts. Two days is optimal
for muscle building and repair.
!! Things You'll Need !!
* Calendar, PDA, diary, cell phone, etc.
* Exercise gear (if needed)
!! Related WikiHows !!
* How to Fit the Time for Exercise Into Your Everyday Schedule
* How to Create a Consistent Workout Plan for Regular Exercise
* How to Exercise when You Are Depressed
* How to Start Your Own Exercise Regimen and Stick to It
* How to Exercise While Sitting at Your Computer
!! Sources And Citations !!
* http://www.best-free-workout-plans.com/strength-training-routines.html
– research source
* http://www.best-free-workout-plans.com/cardio-workouts.html –
research source
!! Article Tools !!
* Read on wikiHow
*
0 comments:
Post a Comment