How to design your own fitness program? Just 7 steps

The purpose of exercise is mostly for health and fitness. Whether it is effective or not is very important, time needs to be spent on the knife edge, and having a fitness menu that suits you is the key. Master these 7 key points, follow them step by step, and immediately produce a plan with good training quality and high efficiency!

Everyone wants to spend their time and see results. After exercising for a long time, are you already on the way to lose weight successfully, or is your health gradually getting better? If there is no personal trainer, correct training movements, and recommend suitable diets, then the following 7 steps can help you establish your own fitness plan. Doing it every day will make it difficult to achieve your goals!

1. Set goals

Setting goals before starting a workout allows us to move forward more efficiently! Ready to answer the following questions? So let's get started!

【Question 1】What effect do you hope to achieve?

lose weight

build muscle

body becomes healthier

【Question 2】How much time can you spend exercising?

If you can exercise 1 hour a day, all the better! But if you have "trivial matters" such as family, work, parties, etc., and there is no avatar that can help you to share, then 2-3 times a week, 30 minutes each time is also great. The point is to give yourself booking time to exercise, and nothing can stop you during this time! Concentrate on doing it, and you will have a good training quality.

The editor will share my own experience. I am busy at work, and I have to do a lot of housework when I get home, so I have very little time. However, in order to maintain "everyday exercise", at least 10~15 minutes of exercise will be spent. The exercise content is very simple. For muscle strength training, choose squat, plank support, etc., and the whole body training will do HIIT intervals, 10 minutes of super sweating, and still produce an afterburn effect. The point is to focus on your heart. It has become a habit for a long time, and it will feel weird if you don't exercise. And the short-term exercise will not make the editor feel too much pain, which is not bad.

【Question 3】

Where would you like to train?

in the gym

at home

in the park

If you just want to do freehand training and general aerobics, you can do it at home or in the park, but exercising outdoors in summer is too hot, and there are mosquitoes. Sometimes these factors can affect the concentration of the exercise process.

In addition, sports are actually very diversified, such as weight training, cardiopulmonary training, functional training, stretching and fascia relaxation, etc. All-round development will be better for the body, so the gym will be a better choice. They can do different sports; secondly, there are many professional coaches on site, and they can ask questions at any time when they encounter problems that they do not understand.

2. What sports do you do?

The best way to exercise is one that you love and can stick to! So don't design the movements too complicated, it is recommended to do 2-3 muscle group training at a time, such as the following table:

training site

training action

Monday

hamstrings hamstrings glutes

Seated Leg Stretch

Seated Leg Curl

squat

Tuesday

triceps biceps pectoral muscles

pulley pull down

Hammer Curls

bench press

Wednesday

You can do simple aerobics on rest days

running, swimming, walking

Thursday

Abs

back muscles

Roller, Crunch

seated rowing

Friday

TGIF! Happy Friday and have a good rest!

Saturday

Aerobic day is here again

Elliptical machine, ladder machine

Sunday

Anterior thigh muscles

hamstrings

gluteus

Seated Leg Stretch

Seated Leg Curl

squat

Of course, you can choose your favorite movements to do permutations and combinations, the point is to be really good at these movements, and to be able to train more and more intense as the training weeks! Then you can make some changes at will, because if you practice the same exercise for 2 or 3 months, you may start to feel bored and burnout, but reduce the motivation to want to exercise, which is bad!

3. Time setting

Of course, it is best to train for 1 hour a day, 45 minutes of heavy training, 5 to 10 minutes of warm-up and stretching, but as mentioned earlier, modern life is busy, and it is great to take 3 days a week and 30 minutes of exercise each time. Now, if you are a super busy person, you might as well use the piecemeal time, 5 minutes, 10 minutes, the total number of hours accumulated by the number of times is also very considerable! Therefore, the time setting still has to be arranged according to your own schedule.

4. Group number setting

Does not include warm-up, just started exercising, an exercise is recommended 6 to 12 times, the number of groups is 4 to 6 groups, you can rest between groups to do 1 group or 1/2 group time, you can decide according to your own situation, when you start The number of sets is too easy for you, you can slowly increase up, or shorten the rest time.

5. How to choose the weight of the equipment

If you don’t want to get injured the first time you train hard, you should obediently start with light weights; what if you are using your own body weight for freehand training, and you can’t increase the weight in an instant? You can increase the difficulty of the movement, for example: 20 feet squat is too simple, you can change it into lunge squat... and other more difficult movements.

6. Build Progressive or Circuit Training

Progressive training: Building muscle is not just about retraining, because with each training, the muscles and skeletal system will become stronger and stronger, getting used to the same weight, number of sets, etc., the muscles will stop growing. If you want to Going a step further and building bigger and stronger muscles, then progressive overload training that forces muscles to work is the key!

With the increase or decrease of resistance, number of times, number of sets, frequency, difficulty of movement, and rest time, it is necessary to force muscles to adapt to exceeding the previous exercise intensity, so as to effectively increase muscle, instead of frequently falling into a bottleneck period.

Circuit training: Short of time and lack of equipment, the most efficient way of exercise is circuit training. In one training, 3 to 5 muscle groups can be exercised alternately, and it is also aerobic exercise, which helps to improve cardiopulmonary function.

7. Document everything

Workout Diary! Last but not least! Tracking the daily training progress and recording it, you can clearly see whether you are making progress or staying where you are, which helps you make adjustments quickly, so what should you write in the diary? You can write down the date, weight, sport, number of sets, time, etc. The point is that it is not complicated, it is best to be clear at a glance!

Get up every day and be better than you were yesterday, design your fitness plan now, start following the exercise diary exercise tomorrow, and move towards your goals!

Do you like this article? Or want to know more about it?

Welcome to leave a message to us!