Choosing the best exercise program can feel overwhelming. This is mainly because so many workout options are available. While they all sound good, some of these programs may not take injuries or other medical conditions into consideration. As a result, there may be confusion about selecting the right fitness program for you.
The Best Exercise Program
The best exercise program is one that works for your body and lifestyle. Additionally, it should be enjoyable and keep you coming back for more. There will be a few things to consider when selecting a workout program.
- fitness level
- injuries
- medical issues
- medications
- lifestyle
- feelings about exercise
Additionally, it is recommended to talk with your physician before starting an exercise program.
Self Evaluation
It is a good idea to take a self-evaluation to identify exercise readiness:
Physical Readiness
- I am a sedentary person and don’t exercise at all
- I exercise occasionally (a few times per month)
- I exercise regularly (3-5 times weekly)
Mental Readiness
- I dislike the thought of exercising
- I don’t like exercise discomfort and being sore the next day
- I don’t like to get sweaty or feel hot
- I feel overwhelmed, and intimidated, and don’t know what I am doing
- I am too busy to exercise
- I fear going to the gym
- I can get bored easily and quit
- I feel pretty confident in my exercise program
- I enjoy going to the gym, feel stronger, and better because of it
Choosing Your Workout Program
- strength training is recommended 2-3 times per week by the American College of Sports Medicine
- the American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity
- Harvard Health recommends flexibility exercise for all major muscle groups 2 -3 times per week
Workout Program Tips
- Accept yourself as a beginner. It may be a good idea to enlist the help of a qualified personal trainer, research reliable online fitness sources, or purchase books written by qualified fitness experts on the subject of exercise for beginners.
- Exercise discomfort is normal with a positive outcome. Similarly, short-term discomfort brings lasting results. This will take getting comfortable with getting uncomfortable.
- Write down physical activity that sounds fun. Look into classes, exercise applications, or videos that cater to your likes. This is very helpful for those who dislike the thought of exercising.
- Make it a goal to exercise at least 3 days per week to start.
- A challenging workout heats your body and produces sweat. This will require a change of mindset for those uncomfortable with sweating. Remember, it’s only for a short time and gets you closer to your goals. This also requires getting comfortable with being uncomfortable.
- Avoid boredom and promote muscle confusion by changing up your workout programs regularly. This will keep you motivated.
- Gain workout confidence by pushing past your fears and into the gym. This will feel hard, but each time will get easier.
- Being too busy to exercise is an unacceptable excuse. This requires a look into your priorities, removing calendar clutter, and making time to exercise.
- Already confident in the gym but have hit a plateau? Research different ways to challenge your body, join a new fitness class, or increase your weight resistance/reps. There is always a way to improve and progress your workout program.
- Your ultimate goal is to become a regular exerciser (3-5 times per week for life).
As a personal trainer and coach for over 30 years, I share videos and posts specific to the importance of aging well through proper fitness and nutrition on my Instagram page. I look forward to having you as a follower.
Hi Lee – sorry for the error message. I have tested my contact link and it appears to working on my end.
To clarify your question – are you looking for a personal trainer? Or helpful information for seniors. My Blog here is a good resource of fitness information and motivation for people of all ages. It appears you have a great cardio routine at 3x weekly. The American Heart Association (AHA) recommends at least 150 minutes of moderate exercise weekly. And it is important for all age groups to include resistance, core, and flexibility training as part of a balanced program. I hope this is helpful.
Take care
Darla
404. That’s an error.
That’s all we know.
when i clicked on "email author " on your blog sent to my email
i got the above google error screen….
enjoy the blogs…..
anything on your site for seniors..i am a 78 year old male…go to gym 3x/week..mostly treadmill about 20-30 minutes i would call it "moderate interval intensity.." get pulse up then slow treadmill down….usually try to keep pulse below 120
Hi Robin, thanks for reading, and sharing your awesome feedback. Keep up the great progress and would love another update in another 4 weeks. You are and CAN do it. Be well and Stay Healthy!
I started with a trainer in september. I have a few lbs and inches. Doing cardio 5 days. Weights with upper and lower body workouts 2 times a week. Looking and pumping up the volume to 3 days on the strenght training. Doing yoga at home on off days and have increase energy levels. Cant wait to see the bew me but do enjoy the beginner stage as well.ligging in on my fitness pal has been a big help to me as well as my trainer. I know I would have given up by now with them both