How To Plan Your Own Exercise Routine?
We have seen many people turning to the internet for workout videos and programmes, or simply heading to the park for a jog since the start of the circuit breaker. However, most people were unable to see any more improvements after exercising for a few weeks and have lost motivation. Here are 3 simple tips that can help you get back on track and give yourself a sense of empowerment by planning your own exercise routine!
These are general guidelines and may not apply to every individual. Do follow your doctor’s instructions if you have any existing health problems.
1. Involve the different components of fitness
Is running enough? It is very common to see people only clocking in their runs and not do other forms of exercises. It could be because running is assumed to be the easiest way to exercise. However, a good exercise program should involve different components of fitness.
1. Muscular Strength
Good muscular strength helps us to carry heavy objects (e.g. groceries) with ease, prevents osteoporosis and prevents injuries while performing daily activities.
- Lift heavy weights of 4 to 6 reps per set
2. Muscular Endurance
In repetitive movements, we require endurance so that our muscles can consistently contract for extended periods of time (e.g. brisk walking)
- Lift lighter weights of 10 to 15 reps per set
3. Cardiovascular Endurance
This includes all parts of our cardiovascular health, such as our heart, lungs, and blood vessels. Exercises such as walking, running, swimming will work on this component.
- Moderate intensity: 30 mins for 5 days/week OR High intensity: 20 mins for 3 days/week
4. Flexibility
Often overlooked but one of the most important components, flexibility allows us to move over a wide range of motion without feeling pain. Having good flexibility also reduces our risks of getting injured.
- Stretch after every exercise session OR at least 3 times a week to maintain flexibility
2. Use the F.I.T.T. principle
Don’t see any results when you exercise or getting stagnant? Well, here’s a good guideline used by many fitness professionals to plan exercise routines that ensure optimal progression.
F - Frequency: the number of times you exercise per week
I - Intensity: measured through heart rate and/or the number of reps x sets & resistance
T - Time: the duration of each exercise session
T - Type: the kind of exercise you do
This F.I.T.T. principle can be used for all the components of fitness. Plan your exercises well by making minor tweaks one at a time.
Example to improve cardiovascular endurance
F - 4x/week
I - Easy (60% of max heart rate)
T - 20 mins
T - Cycling
After one week, depending on your physical abilities, you can choose to either increase the intensity to about 75-80% of your maximum heart rate OR increase the duration of exercise to 30 mins.
3. Include fun into your program
Last but definitely not the least, we should inject some fun into our exercise routines! Besides having the fun factor, it also provides quality social interactions with people of similar interests.
Especially during this circuit breaker, you can start learning calisthenics at home and build up strength using your body weight as a resistance. You can also include dancing into our workout routine and aim to be able to dance your favourite song perfectly. With a large range of dance styles, there will definitely be one that will suit you.
Besides doing common sports such as basketball, badminton, and soccer, you can even opt to go for martial arts classes and learn a new skill in self defence once the circuit breaker is over!
Do you have your own go-to tips when planning your own exercise programs? Let us know!