When it comes to the choice between fighting to make time for exercise or taking the easy way out and relaxing instead, it’s the latter that usually wins. Despite those post-Easter resolutions to get in shape, it’s all too easy to let your workouts become gradually less intense – and shorter – or just to let your gym membership card lie forgotten in your wallet.
No matter how much you love the space you sweat in (a great exercise space goes a long way), it’s unfortunately very common to lose enthusiasm instead of losing weight or simply staying healthy and fit. What works best to combat this fatigue and ramp up the enthusiasm? Habit, routine, and a well-thought out plan that makes you feel good and not overwhelmed.
At Centennial Health Club, as much as we love a good home workout (a few squats up and off the couch and back down again), there’s nothing quite like the feeling of actually making it to a gym and staying there. So we dug up some of the best tips we could find on how to create an effective and motivating weekly gym workout plan that will have you coming back to train week after week.
1. Break it Up
It’s challenging to cram everything into just one workout session, let alone do it repeatedly throughout the week. Luckily for you, there’s some scientific studies to back that up. The Mayo Clinic suggests a combination of two different types of exercise to keep you healthy and fit. For the average adult, about 75 minutes worth of moderate to vigorous aerobic activity per week will suffice, coupled with at least two sessions of strength training.
Determine the amount of time you have per day throughout the week to set aside and break it up into manageable chunks. For instance, a few 20-minute sessions of running, biking, dancing, or even swimming three or four times per week will easily knock that off the list and leave you feeling great.
For a great 30-minute workout plan, include about 10 minutes worth of strength training along with your aerobic exercise to really challenge your muscles and build stamina. Whether these exercises use weights/equipment or pure body weight and resistance, you will feel the difference... and hopefully, the burn.
2. Keep it fresh and fun
The best way to keep yourself interested is by including a variety of exercises that are fun to do. After all, variety is the spice of life and the secret to consistency in your workout routine. With the Mayo Clinic’s advice in mind, think outside of the box and avoid sticking to the same routines over and over again—that is the best way to burn out and lose interest. Instead add some unexpected workouts you love or even ones that you don’t like so much but ones that you know make you feel great once they are over, so that you don’t get bored and plateau.
3. Keep Track
Since we are always harder on ourselves than anyone else, it’s important to use a workout log as your best friend and motivator. Keep track of the type of workouts you do, what gear you use (weights, medicine balls, machines, etc.) and the repetitions of each. It’s helpful to come back to when you need inspiration or might have forgotten that killer workout you saw online or in the gym and tried out a few weeks back. So rather than lose the idea, jot it down and see if it sparks any creativity of your own! It’s also a great way to track progress and see how far you have come.
Need some help creating a weekly workout plan that's right for you? Then let Centennial Health Club give you some useful tips and support, contact us at firstname.lastname@example.org.