Fitness Program Report

8/12/2019 Fitness Program Report

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CREATING A

FITNESS TRAINING

PROGRAM FOR YOUR

LIFESTYLE


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INTRODUCTION

Starting a fitness program is the first step to living a healthier lifestyle. Youshould congratulate yourself on taking this first step. While most peoplerealize they need to make changes in how they exercise, eat, and reduce

stress, many times other factors stand in the way of these changes.

Now that you want to start a fitness program, you will have to consider thefollowing:

ype of fitness program

!mount of time you have to devote to the fitness program

"#uipment you will need in order to safely $egin a fitness program

Support system that will help you stay motivated

%oals you will have to meet along the way

&n as little as seven days you can create and $egin a fitness program. 'roper

planning can help make adding fitness activities into your schedule easier.

WHAT IS A FITNESS PLAN?

! fitness plan is a set of guidelines, goals, and exercises you decide you wantto do each day. "ven if you can only find () minutes three days a week, thiswill $e enough time to improve your health, give you more energy, and helpyou reduce stress.

*ost fitness plans include long+term and short+term goals. You should write

them down and track your progress. "very time you reach a goal, you shouldreward yourself. his will help you stay motivated.

!dditional materials you may need include:

alculator


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alendar

Stop watch

-itness ournal

hese items can help track your progress and give you concrete proof that

your fitness plan is working.

CREATING YOUR FITNESS PLAN

he items to consider are the types of fitness activities you want to

participate in. hese can $e determined in several ways:

!mount of time you have to devote to a plan

urrent health

What you want to achieve through a fitness plan

!mount you have to spend on a fitness plan

/nce you have figured out these criteria, then you can $egin to $uild yourplan.

FITNESS ACTIVITIES

hoose fitness activities $ased on what you enoy and what you want toaccomplish.

Aerobics

*ainly for toning and sculpting specific parts of the $ody. !lso used toincrease $lood flow and heart rate and encourage weight loss.

Weight training

0sed mostly to tone and sculpt muscles $y $uilding muscle mass andshrinking $ody fat.


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6emem$er that goals can $e changed at any time. &f you want to exerciseeach day, $ut have to stay late for meetings at work, change your goal to

three days a week.

When goals are set properly, they should:

7e a helpful reminder of what you need to do each day

*otivate you to keep moving forward

%auge your progress so you can make changes if necessary

8elp you reach your ideal weight, or muscle mass

%ive you a sense of control over your health

Writing down goals is a great way to remem$er them and make them seemmore real. While goals are meant to help and inspire, they are only

guidelines. !s events in your life occur, such as a o$ promotion, orpregnancy, you will have to alter your fitness goals to meet these changes.

TIPS FOR FOLLOWING THROUGH

Now that you have created a set of goals, you will need to learn to follow

them. his can $e done in several ways:

0se a calendar or day planner and highlight the days you plan on

working out or participating in other fitness activities. his will forceyou to keep that time open for your fitness plan. /ver time, it will

$ecome ust another daily ha$it.

Schedule fitness activities during times that are less $usy during the

day. his many mean having to exercise in the morning or at night.ry to schedule times that are convenient, $ut also reflect your

personality. &f you are a night person, don2t schedule a workout firstthing in the morning.

6ead articles a$out fitness and learn as much as you can. Not only will

this inspire you, it will also give you ideas a$out activities you can add

to your plan in the future.

9ary your routine every few weeks or months. While your goals can

remain the same, the activity you do can $e changed so you don2t$ecome $ored.


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*ake sure all e#uipment will fit in your home

! home gym has many $enefits including:

he a$ility to workout when you want

You are the only one using the e#uipment

/ver time, it is less expensive than fitness clu$ mem$erships

/ther types of e#uipment you may need depending on the types of program

you have designed include:

*ats

%loves for lifting weighs

Weightlifting $elt

7ands or straps for stretching

&nvesting in a fitness program $y purchasing e#uipment is another way to

motivate yourself.

VISITING YOUR DOCTOR

!fter deciding which fitness programs you want to participate in, you should

visit your doctor so you can proceed without having to worry a$out inuringyourself or making yourself sick.

0nless you have a prior inury or illness that caused you to remain in $ed forweeks at a time, you should $e a$le to participate in the programsmentioned a$ove.

6easons why you may have to alter your plan include:

/ld knee or $ack inury

You find out you are pregnant


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You recently had surgery

!ge concerns

!llergies

!dvanced stress or fatigue

While you can still include physical activity in your daily routine, you mayneed to shorten the time or focus on one activity at a time instead of two

more.

!lways visit your doctor if you experience any pain after $eginning a fitnessprogram.

GETTING YOUR BODY READY

While you may $e ready to throw yourself into a fitness program right away,

you should give your $ody a chance to get used to increased activity. ake itslowly when starting a new fitness program. ry the following in order to

gradually get your $ody used to $eing active:

Stretch for minutes $efore and after your workout

Work your way up to () minutes $y starting at ; or


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'revent inury

*aintain motivation

=eep stress levels low

PREVENT INJURY

he $iggest reason you should not overdo it in your first few weeks of your

fitness program is to prevent inury. wisting an ankle, popping a knee, orstraining muscles are painful and can lead to permanent inury.

his is why stretching is so important. *uscles that are lim$er and flexi$leare less likely to $e inured when used over and over.

MAINTAIN MOTIVATION

&f you workout too much during your first few weeks, you will lose motivation

$ecause it may $e difficult to keep up. his is why setting realistic goals isimportant. !s you $ecome stronger, you will $e a$le to increase the severity

of your workout or take on a few extra days.

KEEP STRESS LEVELS LOW

&n addition to physical stress, you are putting yourself through emotionalstress as well. aking on too much as once could persuade you to not wantto workout anymore. ! fitness plan is used to reduce stress, not increase it.

STARTING YOUR FITNESS PLAN

! typical $eginner2s fitness plan could look like this:

Mon%a&

;+


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We%nes%a&

write in ournal

We%nes%a&

() minutes of physical fitness

Th"rs%a&

rest > write in ournal

Fri%a& > () minutes of physical fitness

7eing a$le to workout () minutes at least three times a day will give youmore energy, reduce stress, and accomplish your goals.

-or many people, starting a fitness plan is very exciting. hey are happy

$uying e#uipment, workout clothing, running or walking shoes, and learninghow to safely workout to prevent inury or stress to the $ody.

7ut after a month or so, they may $egin to lose interest. his can happen fora variety of reasons:

Not seeing the results they anticipated

Not $eing a$le to stick to the fitness schedule

%aining weight


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7oredom

&nury occurred after $eginning program

%oals were unrealistic

/nce people $egin to lose interest in fitness, they will either give up or find

ways to stay motivated.

POSITIVE THINKING

/ne of the most important components for success when starting a fitnessprogram is positive thinking. 7y remaining positive and up$eat a$out the

program, you will $e a$le to overcome most stum$ling $locks. 'ositivethinking can:

*otivate you to keep going even when you are tired or discouraged

!llow you to set realistic goals that you can reach through hard work

reate challenges that will keep your program interesting

*ake you understand that fitness should $e a part of everyone2s life inorder to remain healthy

&f you are $eginning to fee discouraged $ecause you are not seeing the

results you thought you would see or you no longer feel challenged $y theprogram, staying positive will help you find solutions to alter your state+of+mind and ensure you continue finding ways to add more physical fitnessactivities into your life.

MOTIVATION

hinking positive thoughts, using your fitness plan, and checking your goals,are all ways to keep yourself motivated when you don2t feel like going to the

fitness clu$ or working out at home. &t is through motivation that you willsucceed. Scheduling time for fitness is the $est way to develop a routine,

which will help make it easier to exercise.


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/ther motivational methods include:

6ewarding yourself

Starting a $log and discussing your challenges and frustrations

6eading health articles that promote a healthy lifestyle

Watching your diet

Surrounding yourself with those in similar situations

*otivation can come from many sources. You should seek out these sourcesin order to feel $etter a$out the steps you are taking.

MAKING CHANGES TO YOUR

FITNESS PLAN

*any times, fitness programs have to $e changed in order to accommodatechanges that occur in a person2s life.

-itness plans can $e changed at any time and for any reason. ommon

changes that occur include:

1ecrease in the amount of weight used when weight training

aking a class that is less or more advanced

!dding a new sport to your plan

Su$stituting one program for another

4oining a fitness clu$ instead of working out at home

'artnering with another person

!s you can see, changes do not always have to $e negative. *any times,altering your workout time, fitness activities, and level of fitness can helpmotivate you and keep you active.


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When making changes, write them down and if you are keeping a ournal,explain why those changes were made and how you feel a$out them.

You may have to make several changes $efore finding a plan that fits yourlifestyle.

CONCLUSION

! fitness plan is the $est way to accomplish everything from losing weight totoning your $ody. reating a plan that suits your fitness needs as well as

your personality can $e challenging if you are not honest with yourself. Whencreating a plan, you should:

!sk yourself #uestions a$out when you can workout, how often, andthe types of programs you enoy

reate goals that are challenging, $ut not impossi$le

-ind out the types of fitness clu$s that are in your area and visit them

to see which one is right for you

*ake changes when necessary as they will only help motivate and

ensure goals are met

0nderstand that fitness is a lifestyle, not something you do for three orfour months

!fter learning more a$out your strengths and weaknesses, and what you areinterested in trying, you should put together a plan. &f you need help, ask atrainer at your fitness clu$ for advice.

-itness is not something you do ust to pamper yourself, it is a way to ensure

you will $e healthy for a long time. %iving yourself some time to exercise hasmany $enefits. You will have more energy, you will $e under less stress, and

you will $e a$le to accomplish a lot more during the day.

Fitness Program Report

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