Designing your own program is exciting and motivating! It's important to learn how to organize a program to maximize its effectiveness, while still keeping it customized to your preferences.
When designing your own program, there are many considerations to keep in mind:
1. Time
If you plan to exercise 3-4 times a week, it's important to schedule the longer workouts (cardio + weights) when you have more time and the shorter routines (just weights or cardio) when you have less time. Trying to fit in a long session, causes a rushed workout, with half the effort. Of course, something is better than nothing, but if you plan it right, all of your exercises will be performed with your best effort.
2. Energy
When are you energy levels at their best? It's a good idea to schedule your routines when you have the most energy. This point also goes back to the first about time. If you have the most energy at night, then schedule your weight routines in the evening and your cardio in the morning, when you have less time and energy.
3. Recovery
Your program needs to be spaced out enough, to give the worked muscles 48 hours to recover.
For example:You may want to work your legs and abs the most, at three times a week. In this case you have to have a lower body and ab workout schedule that goes Monday-Thursday-Saturday.
Tuesday you could do Chest, shoulder and triceps,
Wednesday Cardio
Friday back and biceps
Sunday cardio again.
This is a simple example of a program where nothing is overworked and the program is built around your main focus.
4. Program Type
It's crucial to results, to choose a program type that is right for your goals. If you are after weight loss, more cardio days, circuit training and outdoor activities should be added to your routine.
For building muscle: focus on more strength days, more sets, higher weight amounts, and lower reps.
If the goal is to run a marathon or triathlon, focus on endurance training, lower body strengthening and practicing outdoor runs/cycling/swimming.
5. Leave time for warm ups, stretching and rest
Don't forget to allow five minutes for a warm up, 30 seconds-2 minutes rest in between strength exercises and at least five minutes for a cool down and stretch. Be sure to factor these in if you are time conscious. Skipping any component of fitness to fit in the rest of the workout will eventually become counterproductive. You need a healthy, injury free body to get results!
Keep these factors in mind while creating your program and you will be good to go! If you would like any help organizing a program, e mail at kaleenatrainer@gmail.com
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