Plan & Track Your Exercise
Getting into an exercise routine is easier when you have a weight program or a plan. The plan should fit into your lifestyle. Start a plan by selecting the days to exercise and then determine how much time you can commit to. To be successful, choose a realistic plan.
Planning Increases Commitment
LIVE FOR LIFE recommends three to five days a week of cardiovascular activity to exercise the heart and lungs, two to three days of strength or functional training, and two to three days of stretching.
Always allow at least one day a week to rest, and always include a warm-up and cool down. As you exercise, your body will adapt to the exercise. What was once very challenging will become easier as you become more fit. When this happens, take it up a notch, but only a small notch. You can apply the FITT principle — adjust the frequency, intensity, time, and type of exercises in your program. This will also provide variety to make exercise more fun. Focus on the quality of your workout. See the table below for an example of how to plan your exercise correctly.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | |
|---|---|---|---|---|---|---|---|---|
| Activity | Cardio (Steady walk in AM) Yoga in PM |
Strength | Cardio (Walk/run intervals) | Strength | Rest | Cardio (Swim) | Afternoon walk with the family or dog |
3 X cardio 2 X strength |
| Week 1 | 20 min | 30 min | 30 min | 30 min | Rest | 30 min | 1 hr | 3 hr, 45 min |
| Week 2 | 25 min | 30 min | 35min | 40 min | Rest | 30 min | 1 hr | 4 hr |
| Week 3 | 25 min | 35 min | 40 min | 45 min | Rest | 40 min | 1 hr | 4 hr, 20 min |
| Week 4 | 20 min | 30 min | 35min | 30 min | Rest | 30 min | 1 hr | 3 hr, 50 min |
| Week 5 | 25 min | 35 min | 40 min | 45 min | Rest | 40 min | 1 hr | 4 hr, 20 min |
| Week 6 | 30 min | 40 min | 35min | 30 min | Rest | 30 min | 1 hr | 3 hr, 50 min |
The example above demonstrates a little increase each week in small increments. On the fourth week, there is a decrease in our time and effort. This is called periodization — where we build in additional rest and recovery into our routine. On the fifth week, times increase, but again only in small increments.
Tracking Shows Results
Everyone will respond differently to exercise programs. It's important to listen to your body and track what exercise and how it makes you feel. Take note of how you feel after exercising, and write it down. It's a great way to gage whether the exercises are too much or too little for you. Remember that other factors can also affect workouts — extra hours at work, lack of sleep, and calorie intake.
Tracking helps you see results and motivate you. Record how many miles you walk and check your progression over the weeks. Following a plan and tracking it can take you to higher levels and help you to achieve a healthier way of life.
Don't Forget about Daily Activities
Daily activities can apply toward your exercise plan. Examples of these activities are vacuuming, taking the stairs, cleaning the garage, walking the dogs, mowing the grass, etc. Keep track of how often you do these activities because they also burn calories.