Effective Workout Program for Good Health

Workout Program

An effective workout program features a lot more than some machines or exercises used at random here and there. To make the most of your exercise time, here are three steps to follow:

Know Where You Are.
Understanding your current fitness level is essential to knowing what type of exercises will benefit you the most. If you have specific goals (lose weight, train for a marathon), you will also need to know your current stats before you can plan a workout that will make the most of your training time and allow you to gain resistance or lose fat quicker.

Among the most basic information you need to be aware of is:

Your heart rate during rest. Simply sit down on a chair, breathe deep a few times and then take your pulse (you can do this manually or using a stopwatch) for a minute.
Your heart rate after stepping on and off a plastic step for two minutes. If you don’t have a step available, simply march in place, making sure you raise your knees significantly, for the same amount of time.
The amount of pushups you can do before your arms give out.
The number of crunches you can do before your stomach (or back) burn to exhaustion.
Your weight and height.
Your body fat percentage. You can get this tested for free at many gyms, even if you’re not a member. Otherwise, consider buying your own handheld fat analyzer or a Tanita body fat scale, both of which are very accurate.
Your flexibility. To test this, sit on the floor, legs open, back flat against the wall. Then, bending forward, try to reach as far as possible straight forward. If you can reach to the distance of your toes, your flexibility is good.

Decide Where You’re Going.
Being clear about your fitness goals will make it easier to design a workout program that will get you there. There’s no magic single answer for everybody, and what type of exercise you do depends a lot on your taste and physical capabilities. For example, if you hate biking, taking spin classes doesn’t sound like a good idea. You’ll eventually get burn out and may end up quitting the gym altogether. Also, joining a spin class is not the best option for a beginner, even if you like the idea. Instead, start with something easier, like riding a stationary bike or biking through your neighborhood.

When choosing a goal, make it clear and then break it down into manageable steps. Rather than “I need to lose 20 pounds,” decide how much you can lose in a month (4-6 lbs is an accepted range) and then take it from there.

Plan Your Way There.
Once you know what you want to achieve, you can then design a workout plan to help you get there. Ideally, this should include a combination of cardio and strength training, and it can also include flexibility and endurance training.

To be successful, you will also need to decide how many times a week you can workout and for how long. If you’ve had trouble in the past adhering to an exercise routine, schedule your workouts as you would any other activity that requires an appointment.

Always take your preferences and personality into consideration when planning a workout. For example, if you tend to get bored quickly, it may be a good idea to plan a few variations of your workout, so you can always switch to a different thing at the last minute. Or consider joining group classes, which will keep you busy and stimulated.

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