How to Build a Personal Fitness Training Program

How to Build a Personal Fitness Training Program

A fitness training program is the most effective way of having an organized exercise regime.  Following an exercise routine helps you to have a healthy mind and body that helps in combating all the illnesses. Your personal fitness training program should have the right balance of cardio, strength training and stretching, backed by a nutritional diet. The following steps guide you in building your personal fitness program:

Evaluate Your Fitness Quotient

Before you chalk out a fitness training program for yourself, it is important to assess your fitness quotient. You need to be aware of the statistics related to your health, like your metabolic rate, your body mass index, flexibility and your maximum heart rate. Consult a doctor or a sports nutritionist to understand which biological metrics you should be focusing on while designing a fitness training program.

Define Goals

Having a clear goal helps in building a fitness program that focuses on your mission. Your program will be effective if you keep your primary goal in mind and weave the basics of the program around that goal.

Seek Expert Advice

It is a good idea to seek advice on how to build your fitness training program from professional fitness trainers. If you cannot afford a personal trainer, taking periodic appointments with a fitness expert to improvise on your program (and noting suggestions regarding a well balanced diet) will help you to achieve your goal faster.

Balance Cardio, Resistance Training and Stretching

A good fitness training program should have a balanced combination of cardio to increase the endurance levels, resistance training for toning up (and increasing the muscular strength by burning fat), and stretching to improve the flexibility of your body.

High intensity cardio exercises which increase the heart rate, like running, biking, or playing a sport for 20 to 30 minutes, helps in enhancing your endurance level and metabolic rate.

Resistance training essentially includes working with weights or using your own body weight to sculpt your body and make it stronger. The lower body weight training workout should include squats, lunges, dead lift grips, basically exercises with weights that focus on the larger muscles in your thighs, hips and your core. The upper body weight training workout should mainly focus on working out your chest, back, biceps, triceps and shoulders using dumbbells or weight bars.

It is extremely important to take help of fitness professionals when you begin your weight training routine, until you understand the right form and the correct way of doing the exercises. Initiate your resistance training workout routine with lighter weights, and progress towards heavier weights.

Warm Up

It is important to do warm-up exercises before starting your routine and stretching after your routine. Stretching exercises or yoga help to relax your muscles, reducing stiffness and making your body resistant to injuries.

Look for Variation

Combine all the essential elements of a good workout routine that have been explained above into a circuit training program. Introducing variation helps in making your workout challenging and also leads to better results.

Eat a Healthy, Balanced Diet

Following a healthy diet, which has a perfect balance of carbohydrates, proteins, and vitamins, is the primary building block in your mission to achieve the fitness level that you desire.  Consulting a dietician or seeking professional help either in person or online is completely worth it.

Be sure to measure and track your progress in a personal diary. Any positive development helps in staying committed to your health and fitness regime.

 

  • L.A. Smith

    Awesome advice. In today’s busy world I t hink these are some additional factors to consider.

    Four Things that Must Be in the Average Women’s Workout Routine

    The average woman is not usually concerned about having shredded arm, legs and six pack abs. On the contrary, most women merely seek a workout routine and fitness program that will help them lose some weight and tone their muscles, so that their body weight and body fat percentage places them in the healthy range for their age and height.
    However, due to the fact that women are especially tasked with an abundance of different responsibilities, such as attending to the needs of the kids, the matters of the house and in many cases holding down a job as well, there are four essential characteristics that must be in a woman’s fitness program that will allow her to start a program and stick to it.
    1. Adherence is relative to the degree of accessibility and convenience.
    Today’s busy woman needs a workout routine they can attend with ease without having to make a 40 minute to an hour round trip commute to the gym. An effective workout routine that can be done in 30 minutes in the comfort of their home with minimal equipment is the ideal workout routine.
    2. Knowledge and clear and concise instructions are vital.
    In order for the workout routine to be effective, the exercises must be safe, carefully designed and presented in a manner that is easy to follow. The workout routines should be dynamic or changing at least weekly to prevent boredom or lack of interest.
    3. Affordability will allow her to incorporate the program long term.
    Neither of the two foregoing characteristics matters if the fitness program is not in her long term budget. It is important that she be able to afford the fitness program long term so that she will not have to break her workout routines after a month or two because of cost. Starting and stopping fitness programs seldom renders the desired results long term.
    4. She must be able to monitor her progress.
    She wants to be able to determine in six to eight weeks, if her workout routine is working or not. Therefore, the fitness program should include a way for her to monitor her body fat percentage. Another very effective option is providing instructions on how to do tape measurement on key parts of the body. The scale alone is not a good indicator of one’s fitness progress, especially if the workout routine and fitness program is comprised of resistance training, which builds and tones muscles.

    In summary, a fitness programs for women should make it easy for her to workout. Furthermore, it should provide her with clear and concise easy to follow instructions. The program must be affordable so that she can continue to work out long term and the fitness program must provide her with an accurate way of monitoring her progress.

    L.A. Smith is the owner of L.A. Online Fitness and is a NCSF certified fitness trainer who has been involved in fitness for over two decades.