5 Step Sustainable Fitness Plan For Beginners
5 Steps to creating a Sustainable Fitness Plan (SFP) for Beginners
Do you start your fitness routine with zeal, only to lose interest after one or two weeks? You are not alone. A lot of people face this similar problem, especially beginners. But did you know you can break the cycle by creating a viable fitness plan? Here are five steps to creating a sustainable fitness plan.
Design the goal of the workout.
Coming up with the aim of the workout helps in planning. Some reasons for working out include weight loss, building muscles, increasing strength, improving flexibility, and increasing stamina and endurance. After establishing the goal, add exercises that fit your goal in your weekly workout plan.
If you aim to increase flexibility, add stretches to your workout. But a blend of strength training and cardio is the way to go to lose weight. Strength training exercises such as crunches, push-ups, lunges, and squats will help if you intend to build strength and muscles.
Also, make sure you set realistic goals to avoid burnout and getting demoralized.
Plan your time
Workout periods can be short or long, depending on the time available. If the workout time is short, stick to the most effective exercises, depending on your goal, then discard the rest.
If you have an hour to work out, you can take 10 minutes to warm up, 15 minutes for cardio, and 25 minutes for strength training. Finish off with stretching for 10 minutes. You can modify this plan according to your needs.
Find your best fit
Enjoyment, though underrated, is an essential part of any fitness routine. Whether cardio or weightlifting, always include exercises you look forward to or find fulfillment from. Making working out a habit takes time, and you can’t get far if you can’t enjoy what you are doing.
Create a reasonable progression of activities
Most people dive headfirst into strenuous activity only to get discouraged when they need help. Results take time. Starting small allows your body to adapt to the exercise demands, preventing unnecessary injuries slowly.
Starting small also increases your confidence and motivation while working out. Start by incorporating low-intensity workouts, such as light stretching or walking, then slowly increase the intensity and duration of the activities.
Prioritise recovery
When designing a fitness plan, we dive straight into the exercises. However, recovery is equally important. Giving your body time to recover lowers the risk of injury and soreness and builds a more muscular body. Not setting recovery time aside may lead to burnout and decreased performance. Prioritizing recovery improves sleep quality, reduces stress, and improves overall well-being.
In addition, include yoga, hot or cold therapy, and meditation in your workout plan. These rest activities help you relax and improve flexibility as well. Applying an ice pack or a hot bath can also help in inflammation and recovery.
Creating a sustainable fitness plan can be daunting, especially for beginners, but it pays off in the long run. By pursuing a fitness plan, you enjoy regular exercise’s numerous mental and health benefits.
Also, setting realistic goals, making the fitness program enjoyable, ensuring that it is varied, tracking your progress, having rest days, and getting support in sticking to the workout plans is essential.
With time, you can reach your goals, attain consistency, improve your health, have a greater sense of individual mental well-being, and increase your fitness level.
