Many people have fitness goals, but feel overwhelmed when it comes to actually following through. Some may even get themselves into a gym, but don't know where to start. Others may deliberately avoid the gym due to insecurity or concern for what others might think. Perhaps even more people simply can't find the time or don't prioritize it.
Upon some preliminary research, I've noticed that most "design your own workout" Google results offer suggestions or apps for designing a full program with a multi-week commitment. However, if a single workout seems overwhelming, developing a long term plan may be putting the cart before the horse.
If you want some tools for creating a consistent plan, I will link some resources here, here, here, here, and here, but the purpose of this post is to make the concept of a single work out attainable - whether you are at home or in the gym.
Step One: Warm Up
Muscles work best when they're warm. A warm up can consist of any activity that gets your heart pumping: jumping jacks, walking or running up and down the stairs, a quick jog, or a personal dance party. Anything that might be considered light cardio would make a good general warm up.
~ ~ ~ ~ ~ ~
Step Two: Dynamic Stretching
This part is when we want to limber up and specifically focus on warming up the muscles we will be using. Those muscles, we need to move around and activate. The goal is not to push into your end range of flexibility yet, just get moving and engaged. "Dynamic" stretching means stretching through movement. For example, rather than putting your foot on a ledge to stretch your hamstring (static and passive), you might swing your foot into a high kick (dynamic and active). This concept works for any muscle.
It's helpful to know what muscles are worked in various exercises to know what muscles to stretch. If you are planning to do an upper body workout, the most important part of your body to stretch would be your shoulders because they are the most complex, multi-directional joint of your upper body. If you are planning to do a lower body workout, the most important part of your body to stretch would be your hips because they are the most complex, multi-directional joint of your lower body.
You don't need to know any fancy stretches, but if you want some ideas, you can check out @alexanderimancircus on Instagram or @cirque_physio on Instagram or YouTube.
~ ~ ~ ~ ~ ~
Step Three: Strength Training aka the GRIND
This is where the meat of the workout lives. Depending on your goals, you might do a quick bodyweight workout or use your at home weight set. You could learn a new machine at the gym, go on a hike with your neighbor, or play a game or two of your favorite sport.
If you're looking for at home, calisthenics style workouts, I recommend @summerfunfitness or @coachbachmann on Instagram or YouTube. For gym tutorials, I recommend @naomikong or @KevTheTrainer on YouTube.
~ ~ ~ ~ ~ ~
Step Four: Mobility Training
After the "workout" part of your workout is over, it is the ideal time to do some stretching. Contrasted to Step Two which was meant to activate your muscles without pushing to your end range, this is when you want to find your maximum flexibility. Part of fitness is being able to move freely, not just powerfully. Passive/static stretching is appropriate at this time because your muscles should be properly warm by now and the stretch can help your muscles recover from the work they've done.
~ ~ ~ ~ ~ ~
Step Five: Cool Down
Great job! You did it! Now that you've designed your own workout, the last step is to cool down. Your body has worked and needs time to recover. However, rather than just laying down to take a nap, it is a good idea to keep moving just a little until your muscles have cooled. This is helpful for preventing excessive soreness (DOMS) in the days following your workout. This cool down movement can be anything from a stroll to your local coffee shop to playing with your kids or tidying your closet. The goal is just to keep moving in some capacity.
~ ~ ~ ~ ~ ~
To conclude, the Five Steps to designing your own workout are:
Warm Up
Dynamic Stretching
Strength Training
Mobility Training
Cool Down
Depending on your available time, motivation, and energy, this whole process could take anywhere from 10 minutes to 2 hours. There's no right or wrong when it comes to doing the best you can with what you have.
Good luck!
This work is licensed under CC BY-NC-ND 4.0
Comments