Perhaps the biggest challenge for beginners is to follow and commit to a fitness regimen that meets their specific needs. Either the workout programs are too long, leaving little time to spend time with family and other commitment, or they cater to trainers with who have had some experience with training and workouts. A customized training program that takes into account factors such as your weekly schedule, fitness goals, lifestyle, dietary habits, and physical weaknesses and limitations in the form of injuries are all crucial to ensuring you stay fit and healthy.
If you are considering opting for a customized fitness program, here are some things you should take into account.
Exercise duration
For many office goers, time is a critical obstacle to committing to a workout regimen. Many of us simply can’t spare an hour for a workout routine, especially those who have to spend hours in busy traffic whilst commuting to work, leaving them insufficient time to spend time with their families let alone exercise. Choosing a shorter workout routine of 20-30 minutes will be more preferable and suited to building consistency and convenience.
Types of exercises
The customized training program should also make use of exercises that are suitable for your fitness levels and goals. If your fitness goal is to lose weight, then it should have exercises that are suited to that purpose, such as cardio or high intensity interval exercises. However, if your goal is on building muscle and size, then it should make greater use of heavy weights and low reps.
Exercise modifiers
Exercise modifiers are important in that it gives the less physically fit individuals to do a less intense version of a specific exercise to build resistance and train their muscles to grow and progress. This is particularly relevant if you are overweight or obese, or have sustained injuries to the knee or shoulder and do not have the muscles or strength to perform a push-up, pull-up, or other basic exercises.
The use of modifiers means that exercises are tailored to your physical capabilities and fitness levels. It will allow you to work the same muscle groups albeit with less intensity. Overtime, you can then progress to performing regular version of the exercises.
Recovery time
A good customized training program will also account for the right number of rest days. This of course will depend on both the intensity of the exercises and schedule, as well as your fitness levels. Intense strength training regimens often utilize two rest days per week, whereas those that are more circuit-based tend to have one rest day.
Training phases
There also need to be phases in the workout regimen, each with its own set of weekly exercise schedules. This is particularly important for preventing muscle and body adaption that often leads to fitness plateaus. More importantly, it helps stay you committed for longer as it brings a new set of exercises every 4 or 5 week periods.
For more information on how we can help build a customized training program tailored to your needs, please contact us today.
Is the program correct for my goals
One of the main things you have to do before starting a program is to think it what you’re doing fits your fitness goals. Many people start working out with no goals in mind and this will derail a program quickly. Is your goal to lose weight, run a 5k or deadlift 300 pounds? If you don’t put thought into this then you’re not really training. Remember to pick your goals then do your research on how to reach your goal. If you don’t know where to start you might want to hire a personal trainer to help you get there.
Can you keep up with the program
Many people set out to the gym or a workout program with the best of intentions but they end up falling short. I can tell you personally that I set out to run marathons and I needed to be focused on the 5k first. Everything should start with baby steps and build from there. Set small goals for the short term and have your eyes set on a bigger goal later down the road. Every time you hit a small goal you get to pat yourself on the back and this will keep you mentally in the game. You might start out running 2 miles a day then in one year you will be doing 5-10 miles a day. Start small and go big later.
Is the program fun ?
One of the most import things to consider when starting a fitness program is that if it’s fun or makes you feel good. When I go out running I love it because it clears my head and makes me feel great after I am done. My wife enjoys running with a group because of the social aspect which keeps her coming back. Everyone is different and you need to figure out what makes you happy while you’re working out because that will keep you doing it for the longterm and that’s what matters the most. If you pick a program and you don’t like it stop and try something else.
Does the program fit your lifestyle ?
Everyone has different things they need to do day to day. Some of us have kids and others are running a business that takes up a lot of time. When we’re busy this can set us up for failure. If you’re super busy try to pick a program that will give you the best bang for your buck per workout that is goal oriented. If you’re training for a race focusing on short fast intervals is your best bet if your short on time and if you have plenty of time spending more time at a easy intensity with a few high intensity workouts during the week is best. Pick the program that you’ll get the most out of.
