One of the best things you can do for your health and well-being is to have an exercise routine. Think of the many benefits you can reap.
Exercising can significantly reduce your risk of chronic diseases, enhance your body’s balance and coordination, and help you shed off some weight. Unknown to many, working out can also help you improve your sleeping habits. Not to mention boosting your self-esteem. When most people hear about a workout program, their minds switch to the gym and the use of special equipment. These are effective methods. However, they are not the only ways to achieve results. You can also develop a plan for yourself that you can use at home and still attain positive results. This article offers you insights about workouts and a guide on creating a two-week workout plan you can use. Things to Know Before Getting StartedBeware of your workout goals
It is good to know your motivation for the workout. Is it to lose some weight, build strength, or are you doing it for feel-good sessions? Some people want to build muscle, while others generally want to improve body performance. Others also target a specific body part.
Having clear workout goals will help you remain motivated and gauge your progress. Your fitness goals primarily determine the exercises you incorporate into your workout routine. Balance is important
Combining workout activities will come in handy. You can do moderate and vigorous activities. To avoid boredom, you can try to alternate different activities that emphasize different body parts. Incorporate high-interval intensity training( HIIT) alongside low-intensity exercises.
It is also critical that you spread out the exercises throughout the period. Even the smallest amount of physical activity within short periods can be highly beneficial in providing you with better health. Dividing your days is one way to attain balance, and again this depends on your goals. However, if you target the overall body, you can have days where you do exercises for the upper body, lower body, a hip or butt day, etc. Choose your exercises
To stay aligned to your workout goals and plan, you need to choose your exercises accordingly. You can find tons of exercises and what they target, on various online platforms. There are varieties for warming up, cardio/ aerobics, strength training, stretching, recovery, HIIT/ Crossfit, and more.
Warming up
Have a warm-up session before embarking on your daily exercises. Warming up reduces your risk of injury and also gets you ready for your very first set. A simple dynamic stretch can go a long way in getting your muscles moving.
Start slow and gradually progress
If you are just a beginner, you need to start cautiously and build your progress. That way, you can give your body and muscles room to adjust accordingly.
Injuries or medical conditions
We recommend that you do not ignore any injuries or medical conditions you may have. If you can, consult your doctor. This will help you design a program that works without endangering your health. It will also help you develop a program that gradually enhances your strength and range of motion.
Listen to your body and give yourself time to recover
It is always better to work out to the levels that your body can endure. Any moment during your workout when you experience shortness of breath, feel dizzy, extreme pain, or nausea, take a break. Most times, this may mean that you are pushing yourself too hard.
Many people think that working out intensely or too long will yield faster results. However, that is not the case. Rest is important. Have a day to rest and rest between sessions too. That way, your body gets the chance to recover and rejuvenate. During sessions, you should rest relative to how much work you put in. More intense exercises will generally require longer resting times than less intense exercises. Have the right equipment
Have comfortable workout outfits and shoes, weights, gadgets like tracking devices, or any other exercise equipment you may feel you will need beforehand. It is vital that the equipment be easy to use but also practical.
Nutrition
Working out requires a lot of energy. Food is the best fuel for energy. As you stay consistent with your workout routine, you need to nourish your body accordingly. Eat right and eat healthily. Also, hydrate regularly to balance fluid lost through sweat.
Switching things up
Once you have crafted your plan, it is advisable that you constantly change it with time. This does not mean that you completely brush off your routine and set your body to an entirely new guessing mode.
You can keep the same routine but then use different equipment. Or, you can change the sets and rep schemes or change the exercise variations. How to Come up with A Two-week Workout Plan
Yes, you can exercise every day but having a plan is even better. Finding time to work out can be a challenge, which is why a schedule or plan is essential.
To come up with a two-week workout plan, you will need to choose the days of the week to do your workout. For example, you can pick five or six days to work out. You also need a resting day or two. You will also need to allocate the time you feel is best for training. Depending on your schedule, it can be in the morning or the evening. Additionally, specify the exercises to carry out with the preferred sets, reps, and timings. Remember to indicate rest times as well. Once you are done with that and have started your exercises, you must remain consistent. Consistency is key to having a successful program. Note: You can engage in active recovery on the day(s) you choose to rest. Active recovery means helping yourself recover from the intense workouts while being active. On these days (s), you maintain activity but less intensity. For example, you can take a walk, stretch, or do a casual swim. The aim is to keep moving, help your muscles repair, relieve any soreness, and enhance your motion range. Active recovery generally improves the dynamics of your body. Conclusion
Having an exercise program is essential. However, it does not mean that it has to be too overwhelming. With a suitable plan, pacing yourself, and discipline, you can have a healthy regime to keep you active.
Ask yourself what your goals are, consider your time, and most importantly, stay on schedule. Whether you choose to go to the gym or work out from home, you can use our sample plan to develop one that works for you.
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