How to Create an Exercise Plan
Creating an exercise plan to maintaining weight can seem daunting at first, especially if you haven’t been working out for a while. When you’re overweight, starting an exercise regimen can be uncomfortable, both physically and emotionally. However, by following the tips below, you can develop a plan that is practical, reasonable, and effective.
1. Start slow.
Don’t feel pressured to jump into a workout you aren’t ready to take on. Doing too much too soon may lead to burn out and physical injury. Instead, start your workout slow. Walk a short distance, lift small weights, or try a mild pool workout. As your strength increases, you can gradually increase the intensity of your workouts.
2. Workout with a friend.
Working out with another person can not only provide you with much-needed support, but it can also make it easier for you to stick with your exercise routine. Consider scheduling regular workouts with a friend or family member who is also trying to lose weight and/or increase fitness.
3. Make sure you have the right equipment.
To prevent injury and increase your comfort during workouts, be sure to invest in quality athletic wear and supportive gym shoes. Be sure to try on all items before purchasing them to ensure that they fit well and are comfortable. If you are self-conscious about your appearance remember there are no rules about what you should wear so long as you are comfortable, have a complete range of movement and there are not a lot of strings, tags or ties that may get caught up in equipment. Let’s face it, spandex just isn’t right for everyone.
4. Set goals for yourself.
One of the best ways to stay motivated is to set realistic goals for yourself. Make sure that these goals are challenging but attainable. For example, you may set the goal of working out a specific number of days each week, losing a certain amount of weight by the end of the month, or increasing the intensity of your workout to meet a specific objective. When you reach the goal, reward yourself with something unrelated to food or weight loss, such as a trip to the spa or a night at the movies. If you set goals you can’t meet you will become disheartened and sabotage yourself. Be conservative and if you don’t quite reach your goal congratulate yourself anyway for giving it a good try. Then reset your goal and work toward getting that reward next time..
5. Integrate your workout with other lifestyle changes.
To optimize the results of your workout, incorporate other lifestyle changes as well. For example, you will be able to increase the effectiveness of your weight loss program by eating a low-calorie nutritious diet and drinking plenty of fluids. When your workout becomes a part of your daily life so that you feel incomplete if you miss a day, your plan has come together really well.
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