How To Make A Workout Plan – Daily Exercise Tips
Are you bypassing your exercise sessions because you feel you just cannot spend enough time to make a difference? You quit visiting the gym because it just takestoo much time to get there, workout, shower, and drive home.
I can relate, as these days, who really has 3 or more hours to give up on a regular basis? What happens after awhile though is that you actually develop the new habit of not exercising, and this has long term effects on your aging and health.
But what sort of condition will you be in next year if you continue to think to you have no time to workout?
A Quick and Effective Workout Plan
Follow these suggestions and you won’t have to spend all afternoon in the gym, and you’ll still get great results. How would you tackle a big project at work? One good way would be to break the task down into smaller parts. Your workout plan can be broken down into smaller, less time consuming parts too. So forget the 2 to 3 hours in the gym – you can cut your workout into parts that can be done in 20 to 30 minutes. Try these ideas so you can get fit without becoming a gym rat.
Suggestion A
30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)
Suggestion B
30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of Weights (two muscle groups, e.g. triceps and chest, biceps and shoulders)
Suggestion C
20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the complete cycle when you get to month 2.
To see increasing results, you need to workout either more often, or with more intensity, or both. And since you cannot spare any more time, focus on making your workouts more intense over time. For example, increase the resistance on the elliptical or stationary bike, increase the incline on the treadmill, or up your pace if you are running outside.
Follow the same idea with weight lifting, by increasing the amount of weight for each exercise. And when you do have some extra time, workout for 5 to 10 more minutes, but don’t use all your extra time working out.
To avoid injury, be sensible when advancing the intensity of your workouts. Going too fast can wear you out and make you want to quit.
Finally, make sure that you add some changes to your workout plan. Instead of the treadmill, try riding your mountain bike, or going on a vigorous hike. Other ideas include getting out in kayak, or maybe some rock climbing.
Bottom line, you don’t need to spend hours a day working out to get in great shape. You do need to stay focused while you are working out and not waste time, but you can get it done in 30 minutes or less. Shorter workouts are easier to stay motivated for, so you don’t drive past the gym on your way home, or avoid your home workout, since you know you will be done soon, feeling great, and ready to take on the rest of your life.
