Are you trying to build a workout routine?
You know it’s a good idea to build one to help you stay on track with your fitness goals. However, there are a few things you need to know before making one. Also, you don’t want to struggle in the gym to figure out what to do next.
For example, whenever you plan your workout for the week, make sure it is diverse enough by planning it out correctly. But, what do I mean by diverse? Plus, Why does it even matter as all exercises are helping you to do some serious calorie burn?
We have the answers to these questions and more ways to help you build the perfect workout routine below.
Include These Five Elements in Your Functional Fitness Routine
A good workout routine will have five elements of fitness training to help you balance out for good health. These five elements are strength training, aerobic fitness, core exercises, balance training, and flexibility. Below we’ll discuss more in-depth the five elements and why it’s essential to add them into your personal training routine.
Strength Training
Training your muscles and increasing your bone strength can help you manage your weight or lose it. The exercise will also make it easier to carry out daily tasks. Your workout routine should include strength training of the eight major muscle groups at least twice a week. The eight major muscle groups include the following:
- Chest
- Back
- Arms
- Abdomen
- Butt
- Thighs
- Calves
- Shoulders
Fitness centers typically have a variety of resistance machines, free weights, and other tools for strengthening. Although, strength training does not require a gym membership.
Small hand-held weights or homemade weights can be part of your personal training at home. For example, fill up soup cans or milk jugs with water and use this for strength training. Strengthening your body with just your own bodyweight is another inexpensive option. Squats, pushups, and pullups are examples of bodyweight exercises.
Aerobic Fitness
Cardio, or aerobic fitness, is the cornerstone of nearly every fitness program. When you perform a functional fitness activity, you breathe deeper and faster, which means you get more oxygen into your blood.
As your aerobic fitness improves, your body will transport oxygen more efficiently and make it easier for you to do physical tasks daily. Cardio fitness refers to any physical activity involving using large muscle groups and raising your heart rate. For example, cardio fitness can be boxing, walking, housework, or dancing.
According to the CDC, 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week is recommended for most healthy adults. We also suggest that you spread out cardio workouts over a week and not do all in one day.
Core Exercises
Core muscles consist of the abdomen, the lower back, and the pelvis. They are responsible for protecting your back and coordinating upper and lower body movements. As part of a comprehensive fitness training program, core strength is essential.
Training your core muscles will help you improve the use of your upper and lower body muscles. Which exercises constitute core exercises? Core exercises involve exercising your trunk without support, like bridges, planks, sit-ups, and activities with a fitness ball.
Balance Training
You can maintain your balance by doing balance exercises no matter your age. Exercises that improve balance are especially a good idea for seniors. As we age, we tend to lose our sense of balance, which increases the risk of falls and fractures.
Balance training is beneficial to everyone, as it stimulates your core muscles. If you want to improve your stability, stand on one leg for increasing periods. Tai chi is also an excellent exercise for improving balance.
Stretching
Fitness workouts should include stretching exercises to improve flexibility. You can achieve better posture and increase your range of motion by stretching. It can even help relieve tension and stress.
It’s ideal for stretching after a workout when your muscles are warm and receptive to stretching. When stretching before a workout, you should warm up by walking or exercising for 5 to 10 minutes first.
But you can stretch whenever you like. Regardless of how often you exercise, try stretching at least twice or three times a week to maintain flexibility. A great way to do this is to practice yoga.
Start Slow and Asset Your Fitness Level
You likely have an idea of your fitness level. However, you should assess and record your fitness level before building your workout routine. You will see where you are at present and keep track of your progress. You should consider recording your cardio, strength, and flexibility fitness, as well as your body composition.
Below are some ways you can asset your fitness level:
- Consider taking a 1-mile walk and record your pulse rate before and after
- Track how long it takes you to walk 1 mile
- How many pushups you can do in a minute times
- Find out your body mass index
- Measure your waist circumference
- Fold forward and see how far you can reach the floor
After recording your fitness level, you can see where you need to improve. Start by determining where you lack in fitness, and then design an exercise plan to get you back on track. Also, if you have an injury, speak to your doctor about your fitness level, and determine what kind of workout program you should do to help you build endurance.
Make Sure to Find the Time for Functional Fitness
One of the reasons many people’s workout plans fail is that they do not set time for it. The best way to create time for your personal fitness is to schedule it into your planner or calendar.
Decide what time of day fits best into your schedule for physical exercise. If you are struggling with this, consider creating a blocking system for your schedule.
Making this change will make it easier for you to find time for exercise. For example, say in the morning, you set the time for work, and in the afternoon, you set the time for your workout routine.
Join Our Group Classes at Regimen Fitness Gym
Another way to help you build a perfect workout routine is by joining a gym and attending group classes. Doing so will help you find accountability partners to keep you on track with your personal training goals. Also sometimes it’s just more fun exercising at a fitness center.
If you’re ready, you can sign up today for a free trial and see which one of Regimen Fitness’ gyms is right for you.