Although you can find many different workout schedules on line, all which will claim to be the best, there is actually no “Best Workout Schedule”
no cookie cutter workout schedule
Determining you goal
Each of us is an individual and our bodies all react differently to the stress of working out. We are all on different portions of our fitness path and each of us have different goals. Our workout schedule will be determined by what our goals are. We also need to know where on the fitness continuum we are. As well, our abilities and the amount of time we can devote to fitness gets factored in.
The first thing that needs to be done, before building a workout schedule is to determine what your fitness goal is. The basic premise of being fit is to be able to do the requirements of your daily life. Yet we need some reserve to be able to face challenges, as they come along.
For some, the above definition may be all that you want. Having the endurance to run a half marathon is not needed. Therefore, your workout schedule will look very different from the latter’s. I read a couple of books the other day about military personnel, one being Seal and the other a member of Britain’s SAS. The required fitness for these groups, just so they can do the work they do, is much higher than most.
Many people though want more than just the basic fitness. Their workout schedule will reflect what they are trying to accomplish,
Different types of fitness
Even the term fitness takes on different meaning to different people. Fitness is usually classified into four categories. These are strength, power, flexibility and cardiopulmonary fitness. Yet, what about mental fitness, or spiritual fitness or even employment fitness; having the proper skill set and ability to perform your work duties.
Physical Fitness
Physical fitness is what most people think of when using the term “fitness”. It consist of the first four categories mentioned above, strength, power, flexibility and cardiopulmonary, which cover aerobic and anaerobic fitness. I will cover each of these in further posts. The important thing to remember though is you need to determine how much of each of the four categories are needed to reach your goal. But, all will be needed to some extent. Your workout schedule will have these components in it.
planning a fitness schedule
Our bodies are wonderful piece of equipment. They are very good at handling the stress of working out and if trained properly can adapt and grow. Just as we all needed time to learn how to drive a car, your body needs time to adapt to a fitness schedule. Besides knowing the goals of a fitness program, the program needs to arranged to maximize the adaptations the body needs to undergo. However, improper training can not only retard the growth but can also do irreversible damage.
Too much, too fast, too often
Four things need to be looked at when planning a fitness scheme. It is called FITT.
FrequEncy
The first is the frequency of the training. How many times a week are you training.
In the previous example, not only has the volume changed but you can see the frequency changed as well.
Intensity
Intensity of the training is the second aspect.. How hard is the training. To change the intensity, the volume and frequency may stay the same but if a person added more weight and kept the rest period the same or shorter then the intensity increases.
Time / Volume
Time / Volume is the third parameter. This is how much training you do in a given time. A person doing three sets of twelve twice a week is different from a person using the same weight but exercising three times a week
Type
This parameter deals with the type of exercise that is being done. Is it aerobic or anaerobic, muscular endurance or strength.
The four aspects mentioned above are all related to each other. A sprinter doing 25 meter sprints with 15 seconds rest is training less intensely than if they only had 10 seconds of rest in between. However, if the first sprinter is doing ten sets and the second only five, the volume of the first sprinter is more than the second.
Initial Testing
Before starting any fitness program or plan a workout schedule, it is important to know where you are initially. Do you have health issue or disabilities that would hinder you. Where are you along the “being fit” continuum? Where do you want to be?
A personal trainer can assist you in determining where you are and can help in planning a fitness program and workout schedule. They will usually get you to fill out a form called “Par-Q” to see where you are and depending on the answers, may suggest you get a clearance from your physician before starting.
your goals – your program
If you are not presently doing anything to maintain your fitness then decide to get started. I saw a story of a woman who was obese and unable to walk to the mailbox. She finally realized the serious health risks involved in being this way. Her first step was deciding to do something about it. She happened to see an info commercial about a contraption with a couple of pedals that you could sit and pedal while watching tv. She was unable to do this so she put the machine on the table and turned the pedals with her hands. Eventually, she was able to use her legs and then able to walk … well past her mailbox.
Her workout schedule was pretty simple … spend everyday turning the pedals with her hands for a half hour or so.
conclusion
The best workout schedule is one that fits your lifestyle and allows you to reach your fitness goals. In future posts, I will be discussing the four elements of fitness and giving ideas on how incorporate and reach these elements so you will be all-around fit and not out of balance