5 Top Things to Consider When Creating a Safe and Effective Workout Program

One of the first things considerations when planning a workout schedule: What can your body handle when starting? If you aren't naturally active, you shouldn't immediately start lifting heavy weights or running three miles a day. You also need to consider any injuries. If shin splints bother you, reconsider running at length on a hard surface, and find running shoes that cater to shin splints. If you’re prone to runner’s knee, consider finding a massage therapist who can help with inflammation.

  1. Make a Goal

    • Set a realistic and specific goal: “I want to lose 30 pounds by such-and-such a date.” Give yourself deadlines. Leaving your goal too broad or without deadlines allows you to not take it seriously and just lose weight “whenever you can.” Also make sure your goal is healthy. Don’t attempt to lose 30 pounds in three weeks by drastically cutting calories and exercising heavily. Exercise and the proper amount of calories go hand in hand.

    Other Focus Areas

    • Some people may want to focus on losing a certain amount of weight; however, you can also focus your energy in a different way -- on the exercise itself. If concentrating on losing weight isn’t revving you up, consider setting a goal such as pumping iron 30 minutes for four days a week, or training to run a marathon. Hiking is also great exercise, and once you’re at the top of the hill, the payoff view can be beautiful.

    Keep Variety

    • One important thing to incorporate into your workout is variety. Don't just do the same workout over and over. Running, dancing, hiking and biking are great for cardio, but doing any of those every day won't help you tone. Lifting weights and pounding crunches may help tone abs, but without the calorie-busting cardio, those abs will stay hidden under a layer of fat. Plus, weight loss may become harder without variety, because your body will get used to the same everyday workout.

    Time Commitment

    • You also need to realistically check how much time you have to devote to your routine. While models and athletes may have hours a day to spend on a fitness schedule, the same can not be said for the average person. Consider your time constraints and build your routine in a way that safely and effectively warms your muscles properly, incorporates cardio, attacks your problem areas, works muscle groups overall and finishes with proper cool-down.

    Everyone Is Different

    • Some people enjoy dancing while others prefer to play basketball. Some like to watch TV while running on a treadmill, while others prefer to jog on a trail outdoors. Factor in your preferences while designing your workout. If you enjoy working out, then you’ll look forward to it and make sure it fits into your schedule.