The next step forward after setting your fitness goals is finding an exercise program you’ll be able to stick to. You can use pre-existing workouts created by the countless fitness experts available to you or create your own program. If you’re new to working out, you’ll probably be better off with an exercise program created by someone more knowledgeable.
You should also consider making group activities like martial arts training parts of your program since you have instructors and training partners to hold you accountable. Group activities also tend to be less monotonous than working out on your own since every class you attend is unique in its way.
The main thing about choosing a workout routine is selecting activities you enjoy. The more fun you have while training, the less likely it is to feel like a chore. Examples of activities you can make part of your training include:
- Martial arts
- Hiking
- Running
- Weightlifting
- Calisthenics
- Dance classes
- Walking
- Cycling
- Rock climbing
- Gymnastics
- Sports
- Pilates
- Yoga
- Swimming
Keep your fitness goals in mind when selecting activities since they work your muscles differently. For example, you’ll need to include weightlifting or calisthenics into your workout routine if you’re looking to build bigger, stronger muscles.
You should also keep your fitness goals and experience level in mind when creating an exercise program. For example, if you’re new to working out, you should take things slowly at first as you learn the proper form for the exercises you’ll be performing. Sticking with the same scenario, you should limit your work sessions to three times a week as your body adjusts to your workouts.
The number of reps you perform when working out affects the type of results. Generally speaking, about two to four reps are optimal if increasing power is your main priority. Aim for four to eight reps per set if building bigger muscles is your goal. About eight to twelve reps help increase muscle strength, while twelve to twenty reps improve muscle endurance and definition. Anything more than 20 reps primarily improves muscle endurance.
