Design your fitness program

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Design your fitness program - Design your fitness program matters.

Fitness generally includes four components — aerobic capacity, strength, flexibility and weight control. The fourth component — weight control — may be achieved through your exercise program and sensible eating.

Aerobic exercise: Why and how
Weight training: Improve your muscular fitness
Stretching: A key component of your exercise program
Weight control

In designing your fitness program, keep these points in mind:

Consider your fitness goals
When it comes to fitness, one size definitely doesn't fit all. Determine what your goals are. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals in mind can help you gauge your progress.

Also consider your strengths, weaknesses, likes and dislikes. How's your flexibility, compared with your aerobic fitness? Which activities and sports do you really enjoy? Targeting an aspect of fitness in which you're less strong — using an activity you enjoy — may help you turn a weakness into a strength.


How to select a fitness program?
Plan a logical progression of activity
If you have unstable joints from injury or arthritis or you're in a weakened condition for some other reason, your exercise program may need to be guided at first by a physical therapist. This program should be designed to gradually improve your range of motion, strength and endurance. If you don't have a specific injury or condition but are just beginning regular activity or exercise, starting at a low level and progressing slowly are key.

Weight training: Are you using good technique?
Exercising with arthritis: Improve your joint pain and stiffness
Aquatic exercise: Gentle on your bones, joints and muscles

Think about how you'll build activity into your daily routine
For your fitness to improve, you need to be active regularly. Plan to work up to at least 30 minutes of low to moderately intense physical activity on most days of the week. Schedule those 30 minutes into your day as you would your bridge club or a round of golf. Over time, you may be able to build from 30 minutes, to 60 minutes or more of moderate to vigorous exercise.

Plan to include different activities
Doing different activities (cross-training) reduces boredom and helps you stick with the program. It also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among exercises and activities that emphasize different parts of your body.

Allow time for recovery
Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan to start slowly and build up gradually, allowing time between sessions for your body to rest and recover.

Put it on paper
Once you've designed your program, consider writing it down. A written plan may help encourage you to stay on track.

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