How to pick an exercise program to achieve my goals?

Asked by: Don Robertson

Here’s how you can set SMART fitness goals — using the example of being able to do push-ups on your toes.

1. Be specific — clearly define your goal. …
2. Make your goals measurable. …
3. Your goals need to be achievable. …
4. Your goals need to be relevant to you. …
5. Goals should be time-specific. …
6. Regularly reassess your progress.

What should you consider when choosing an exercise program?

7 Things to Consider for Choosing the Right Exercise Plan

• What are your goals? …
• Does the plan fit into your schedule? …
• What do you enjoy? …
• What equipment do you need? …
• Do you have support? …
• How are you fuelling your plan? …
• Is it working?

What are your 3 things you should consider when choosing an exercise program?

Categories. A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

How do you plan to achieve your exercise goals?

Here are eight ways to ensure you find the path that will substantially increase your odds of reaching your fitness goals.

1. Know Your Long-Term Goals. …
2. Set Short-Term Goals. …
3. Make Your Goals Measureable. …
4. Make Your Goals Attainable. …
5. Follow Through With Specific Plans. …
6. Find Intrinsic Motivation. …
7. Reward Yourself And Have Fun.

What are the 4 key factors in designing an exercise program?

The key principles for aerobic training are frequency, intensity, time and type, also known as FITT. For general fitness goals, the frequency of aerobic training should be 2 to 5 times per week.

What is the first step to consider in making exercise program?

Points to keep in mind when designing your program include:

• Consider your goals. …
• Think about your likes and dislikes. …
• Plan a logical progression of activity. …
• Build activity into your daily routine. …
• Think variety. …
• Allow time for recovery after exercising and make sure you have an adequate healthy diet.
• Put it on paper.

Can you plan on your own exercise program How?

There is a bit of art to this, but the first step is simple: write a general schedule. What are you going to do each day, Monday through Sunday? Get a piece of paper, and write the days of the week along the side, then choose what you’ll do each day: workout or rest.

What is a personal exercise program design?

A custom two-week exercise program plan to suit your goals.

The personal trainer will create a full week of workouts for you with detailed instructions on what exercises to perform and how often. This workout program is to be repeated every week for as long as the personal trainer specifies.

How important is it to design an exercise program that must be suitable for you why?

An exercise plan acts as a ‘roadmap’ that clearly identifies the steps you need to take to reach your desired destination. Without a plan you will be relying on a lot of luck to get you where you want to be. When you are setting goals, make sure that they are realistic and achievable.

How any principles in designing an exercise program?

Exercise Principles

• Individualisation. Exercise should be specific to the individual completing the training. …
• Specificity. Exercise should be specific to the client’s goals, needs and capabilities. …
• Overload. …
• Progressive Overload. …
• Variety. …
• Rest and Recovery. …
• Reversibility. …
• Maintenance.

What are the 5 principles of exercise?

In order to get the most out of your training, you need to apply these key principles of training – overload, specificity, reversibility and variation.

What are the 5 principles of exercise training?

Your Guide to Basic Training Principles

• Training Principle 1: Overload. …
• Training Principle 2: Progression. …
• Training Principle 3: Recovery. …
• Training Principle 4: Specificity. …
• Training Principle 5: Reversibility. …
• Training Principle 6: Individual Response to Training Stimulus.

What is the best fitness training?

We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. …
2. Interval training. …
3. Squats. …
4. Lunges. …
5. Push-ups. …
6. Abdominal Crunches. …
7. Bent-over Row.

Whats the best workout schedule?

Five-Day Split Program 2: Two On, One Off

• Day 1: Chest and triceps.
• Day 2: Back and biceps.
• Day 3: Rest.
• Day 4: Shoulders and traps.
• Day 5: Arms.
• Day 6: Rest.
• Day 7: Legs.
• Day 8: Chest and triceps.

What exercise should I do everyday?

Aerobic activity.

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

What is the best exercise to do at home?

Why these 10 exercises will rock your body

1. Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. …
2. Pushups. Drop and give me 20! …
3. Squats. …
4. Standing overhead dumbbell presses. …
5. Dumbbell rows. …
6. Single-leg deadlifts. …
7. Burpees. …
8. Side planks.

What is the best workout schedule for the week why?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Which exercise is best in morning?

Which is the best exercise to do in the morning?

• Walking/Running.
• Plank.
• Jumping Jacks.
• Squats.
• Push-Ups.
• Yoga Sequence.

Is it OK to workout on an empty stomach?

Working out on an empty stomach won’t hurt you—and it may actually help, depending on your goal. But first, the downsides. Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar.

Should I eat before or after a workout?

Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.

Should I eat breakfast before or after workout?

It’s often recommended that you work out first thing in the morning before eating breakfast, in what’s known as a fasted state. This is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance.

Is it OK to workout right after waking up?

Working Out After Waking Up

And two, daily morning exercise kick-starts your metabolism, gets your heart pumping and may help lower your blood pressure. That said, in order to exercise right, your body needs to be warm, which means it’s not such a great idea to jump out of bed and go full force.

What should not eat after workout?

20 Foods You Should Never Eat After a Workout

• Smoothies From Pre-Made Mixes.
• Spicy Foods.
• Soda.
• Heavy Proteins Like Steak.
• Fatty Foods.
• Chocolate.
• Fast Food.
• Simple Carbs.