Its not an every day thing
There is a tendency to think that you must work out 7 days a week to make any progress towards your goals. That is not the case. It has been said by experts that you only need between 3 and 4 days of physical training to make it to the fitness level you want to reach.
That makes scheduling your exercise time a little easier, especially if you have a busy schedule that doesn’t allow you too much personal free time. There is some good news, you can take a shower before you exercise in the morning.
The shower helps your body wake up and get ready for what it is about to endure.
Schedule Tips From The Pros
Scheduling your workouts doesn’t take a lot of effort. There are 3 guidelines you need to follow to make sure you can fit exercise time in with your other activities. Here are those 3 guidelines:
#1. your workout schedule must fit your workout goals and frequency
In other words, pick a schedule that meets your goals and how many times you need to do it each week. Keep in mind your experience level as that is a factor you need to consider when making your schedule
#2. Your workout schedule must fit in with your weekly schedule
In other words, how many times a week do you have a space open for exercise. Are there days that you can’t work out while other days have more free time. Can you train on weekends or do you need the time off?
#3. Your workout schedule should fit your training needs and goals
In other words, your exercises should be the ones you enjoy doing and the smaller details of those exercises help yo meet your training goals as well as personal preferences.
One tip- there are lots of enjoyable activities that help you stay fit and can be very enjoyable. Some examples are- yoga, swimming, ballroom dancing, yoga and swimming
Workout schedule examples
Now that you have the 3 basic guidelines to help you fit your exercise time in your busy schedule, here are some examples to help you plan your week. Sometimes you can schedule your exercises over a two week period to make sure all muscle groups are given equal consideration.
Remember you do not have to schedule 7 days of workouts. A minimum of three or four days is good enough each week:
#1. 3 day weekly full body work out
- Monday- full body workout
- Wednesday- full body workout
- Friday- full body workout
- Take Tuesday, Thursday and the weekend off
#2. the 4 day upper and lower body workout schedule
- Monday- the upper body
- Tuesday- the lower body
- Thursday- the upper body
- Friday- the lower body
- Wednesday, Saturday and Sunday are rest days
#3. the 2 week 3 day schedule
- Monday- the upper body
- Wednesday- the lower body
- Friday- the upper body
- Monday- the lower body
- Wednesday- the upper body
- Friday- the lower body
- Both Tuesdays, Thursdays and weekends are your off days
This gives you an idea of how to schedule your workout sessions. Of course, you can tailor your workouts any way you want depending on the sports you play, the goals you have in mind and the amount of free time you have.
Some workout tips
Now that you have a schedule and some guidelines to create your own workout schedule, here are some tips to make those workouts even better
#1. Add in some massage time
Massages help your muscles recover quickly. Adding in a little massage will help your body and your mind relax. Also, massages should help reduce any inflammation you feel which in turn helps your recovery
#2. Its about time not the reps
To make your workouts go better, forget about how many reps you do and focus on how long you are doing your routines. Just focus on getting enough reps in a short amount of time. You do not need to count anymore to achieve your goals
#3. Your feet are an important part of workouts
Placing your feet in the right positions not only helps your balance and make it stronger, it also helps create good posture for your workouts. That good posture helps prevent pains in your joints, back and other body parts
#4. Use the outdoors top get healthy
Remember the Rocky movies where Sylvester Stallone trained outdoors. It is not just a movie trick. Taking one or two days to train out doors does your body good and it allows you to mix up your training so you do not get bored. Your mother was right when she told you to play outside when you were a kid. You get fresh air and better health by following those examples
#5. Change your goals
Many people use weight loss as a goal but some experts think that is putting the cart before the horse. If you want to lose weight, pick those exercises that have specific actions that lead to weight loss. You will lose the weight if your goals are right and the exercises contain the right actions
#6. Be consistent
That is one of the keys that will help you get fit. Set your schedule and follow it every week. Inconsistency is the sure fire way to not reach your goals. It may take a little patience but being consistent will eventually get you where you want to be.
Some final words
In today’s fast paced world it is hard to find time to do exercises. But it can be done if you are serious about getting healthier, wanting to lose weight and tone your body. Weekends are not always time to play, that may be one of your best times to get a little workout in.
Keep in mind that you need to be consistent if you want to achieve those goals you have set for yourself. Scheduling is just one aspect of exercising.
