Content

• Steps
• Part 1 of 2: How to Design an Exercise Set
• Part 2 of 2: How to Maintain Motivation to Workout
• Tips

Finding an exercise program that you like, that suits your lifestyle, and that you can stick to for a long time is not easy. There are many different exercises, the necessary equipment and accessories, there is a lot of information about the best programs. This article will provide you with some tips to help you develop a simple exercise plan that you can stick to for a long time.

Steps

Part 1 of 2: How to Design an Exercise Set

1. 1 Write down your goal. If you want to come up with a simple exercise plan and follow it through, having a clear set of goals on paper can help you. This will help you develop a set of exercises that suits your specific needs.
   • Think about why you want to study. To lose weight? To pump up your muscles? Or do you just want to feel like a more active person?
   • Be clear about your goals. The following criteria will help you make your goals more realistic. For example, you should write not “I want to exercise every week”, but “I want to jog three times a week for 35 minutes and twice a week I want to do strength training for 20 minutes”.
   • Knowing your goal and what you want to achieve with your training will help you develop a simple set of exercises.
2. 2 First, make a workout schedule. It will be difficult for you to stick to your plan if you don't think about how to integrate it into your daily routine. Before you start exercising, sketch out a weekly exercise schedule. This will help you fulfill your plan and develop a regular exercise habit.
   • Write a class schedule for the week. Write down every workout you plan during the week in your diary. Write down the time, place, and what exactly you are going to do in training.
   • Being able to glance at your weekly plans will allow you to see if you are achieving your goal of doing 150 minutes of aerobic exercise and 40 minutes of strength training. The goals can be adjusted if necessary.
   • Keeping your workout schedule on track and writing it down in your planner will help you do it regularly.
   • Here are some examples of a simple exercise program for the week: a 10-minute walk three times a day, five days a week, plus two home strength training sessions; or jogging for 45 minutes three times a week plus 60 minutes of strength training in the gym; or two 60-minute kickboxing workouts plus a 60-minute brisk walk plus two weight loss sessions each week.
3. 3 Decide if you will be exercising at the gym or at home. After you've written down your goals and reviewed your weekly schedule, think about where you would like to practice. Which do you prefer: going to the gym or exercising at home?
   • There are many benefits to the gym.There you can use a variety of cardio or weight loss machines, as well as participate in a variety of group activities. Some gyms even have a pool and offer inexpensive one-to-one classes.
   • Still, you have to pay a monthly fee for the gym. If membership in a sports club isn't right for you or you don't feel like going to the gym, try exercising at home or near your home.
   • A variety of exercises can be done at home or in the yard. If the area around your home is safe, you can go for a walk or jog. At home, you can conduct training using discs or online programs.
   • If you've looked over your weekly plan and noticed that you don't have enough free time, then workouts at home are more suitable for you.
4. 4 Try to do cardio workouts and strength workouts every week. Even if you want your program to be as simple as possible, it's important to include both cardio and strength training. Both types of training have different therapeutic and prophylactic effects and can help you reach your goal.
   • Cardio is any type of exercise that increases your heart rate and breathing rate. Such exercise is generally believed to reduce the risk of diabetes, hypertension, stroke, and improve mood and sleep quality and maintain a healthy weight.
   • Cardio loads include any exercise that makes you sweat a little, for example: dancing, swimming, walking, walking, exercise bike, treadmill, various exercise equipment, ellipsoid. Allocate about 150 minutes a week to them.
   • Strength training has other therapeutic and prophylactic effects, such as increasing bone density, reducing the risk of osteoporosis, and increasing muscle mass. Set aside 40 minutes a week for exercises such as weight lifting, weight loss exercises, and an expander.
5. 5 Plan some trial workouts. You've written down your goals, decided where you will be doing, and planned cardio and strength training. Now is the time to try different exercises to see what works best for your lifestyle.
   • Try different exercises for a week or two, at different times of the day and in different places. It will help you see what you really enjoy and what you can realistically accomplish in your life.
   • Try to get up 30 minutes early and go for a short walk or run. If that doesn't work for you, try going for a 30-minute walk during your lunch break, or head to the gym right after work.
   • Try different types of exercise as well. You may not really like running on a treadmill, but it is nice to jog on the street. Try different types of cardio machines, indoor or outdoor exercises, individual and group sessions.

Part 2 of 2: How to Maintain Motivation to Workout

1. 1 Schedule activities with a loved one. It doesn't matter who you study with, a friend, someone from your family, or even going to group classes at all, but making a commitment to others can help you exercise more persistently.
   • Working out together with other people is a great opportunity not only to be physically active, but also to socialize and have fun.
   • Try signing up for a group gym session, or inviting friends, family, or coworkers to work out together.
2. 2 Update your program. Often times, people quit their workouts out of boredom. You may get bored of doing the same thing every week.
   • Try to change the type of exercise you do. Exercising isn't necessarily about jogging. Add a few different cardio workouts you like. You can even play exercise-based video games.
   • Also, try to change places of study. When it's cold outside or it's raining, it's good to work out in the gym. But in good weather it will be great to walk along some scenic hiking trail.
3. 3 Make sure your workout is fun. If you don't enjoy training, then you won't be doing it for a long time.
   • There are many fun and exciting activities that can be equated with training. Think of activities that are not physical exercise, but that will keep you active. For example, on weekends, you can go hiking or kayaking.
   • It is also possible to play sports games. If you enjoy playing football or basketball, try joining the team at work or your local city team.
4. 4 Remember to encourage yourself. To stay motivated, consider how you will reward yourself if you achieve your goals or follow the program faithfully over time.
   • Think about what might attract you to exercise. It could be a new tracksuit, new songs to listen to as you run, or new sneakers.
   • Think about internal incentives too. After training, think about how well you feel, what positive effects it has had on your health. This also contributes to maintaining regularity in training.

Tips

• Before starting a new exercise program, check with your doctor to make sure it is safe and right for you.
• If you feel pain, discomfort, or shortness of breath, stop exercising immediately and seek medical attention.