Workout
How to Create a Workout Schedule
Introduction
Taking the time to actually sit down and create a concrete schedule is the all-important first step toward building the body you want. After that comes the tough task of following it every week, but that's another topic for another day, for now let's just focus on putting a workout schedule together.
Instructions
Difficulty: Easy
Planning
Step One
Sit down with a weekly calendar and determine how many days of the week you are willing to exercise.
Step Two
Decide what specific type of exercise you want to engage in. For instance, cardiovascular exercise will help you lose weight, whereas lifting weights will primarily build muscle.
Step Three
See Section 2 for devising a cardiovascular exercise plan.
Step Four
See Section 3 for devising a weight-lifting program.
Step Five
Commit yourself to exercising according to your plan. This is the most important step.
Step Six
Follow your schedule for at least one month. The results you'll see after four weeks should be enough to keep you motivated.
Cardiovascular Exercise
Step One
Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is more than adequate for most people.
Step Two
Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.
Step Three
Stretch and warm up for 5 minutes before beginning any activity.
Step Four
Exercise at a moderate pace for 20 minutes.
Step Five
Follow with a 5-minute cooldown.
Step Six
Change your schedule to accommodate longer exercise periods when appropriate.
Step Seven
Stick to your schedule.
Tips & Warnings
* Most cardiovascular machines have built-in warm-up and cool-down features.
Weight Lifting
Step One
Set aside 45- to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.
Step Two
Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.
Step Three
Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.
Step Four
Rest your muscles between sessions. Allow each muscle group at least 48 hours of rest between sessions. Your muscles can't grow unless they have time to rest and heal.
Step Five
Tailor your schedule to best satisfy your goals.
Step Six
Stick to your schedule.
Tips & Warnings
* Supplement your weight-lifting routine with cardiovascular exercise sessions to trim off fat and sculpt your body further.
* Expect to be sore after the first few sessions. That soreness reflects your body's efforts to repair and rebuild muscles, adapting them to their new workload, making them stronger.
Taking the time to actually sit down and create a concrete schedule is the all-important first step toward building the body you want. After that comes the tough task of following it every week, but that's another topic for another day, for now let's just focus on putting a workout schedule together.
Instructions
Difficulty: Easy
Planning
Step One
Sit down with a weekly calendar and determine how many days of the week you are willing to exercise.
Step Two
Decide what specific type of exercise you want to engage in. For instance, cardiovascular exercise will help you lose weight, whereas lifting weights will primarily build muscle.
Step Three
See Section 2 for devising a cardiovascular exercise plan.
Step Four
See Section 3 for devising a weight-lifting program.
Step Five
Commit yourself to exercising according to your plan. This is the most important step.
Step Six
Follow your schedule for at least one month. The results you'll see after four weeks should be enough to keep you motivated.
Cardiovascular Exercise
Step One
Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is more than adequate for most people.
Step Two
Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.
Step Three
Stretch and warm up for 5 minutes before beginning any activity.
Step Four
Exercise at a moderate pace for 20 minutes.
Step Five
Follow with a 5-minute cooldown.
Step Six
Change your schedule to accommodate longer exercise periods when appropriate.
Step Seven
Stick to your schedule.
Tips & Warnings
* Most cardiovascular machines have built-in warm-up and cool-down features.
Weight Lifting
Step One
Set aside 45- to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.
Step Two
Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.
Step Three
Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.
Step Four
Rest your muscles between sessions. Allow each muscle group at least 48 hours of rest between sessions. Your muscles can't grow unless they have time to rest and heal.
Step Five
Tailor your schedule to best satisfy your goals.
Step Six
Stick to your schedule.
Tips & Warnings
* Supplement your weight-lifting routine with cardiovascular exercise sessions to trim off fat and sculpt your body further.
* Expect to be sore after the first few sessions. That soreness reflects your body's efforts to repair and rebuild muscles, adapting them to their new workload, making them stronger.
Source: eHow