How to set up a simple program

Beginning a workout program can be overwhelming. What exercise should you be doing ? How much? How often? How hard? With proper planning, you can set up a complete exercise program to help you reach your fitness goals.

First steps is to plan - use a calendar and get ready to plan your program. Planning things out will make it easier to reach your goals and to stick with your program for the long term.

Need a calendar - use your outlook! It's too easy.

Planning - you need to work within your limits and not set yourself up to fail.

200mins a week minimum of exercise is a good starting point, break this down into 30mins - 1hr sessions.

Make sure you've selected 2hrs at the start of the week (Monday - Wednesday) to exercise - this way if work or family commitments arise later in the week you always have the weekend to find an extra 80mins for exercise:)

Getting Motivated and staying motivated to exercise is an extremely challenging task. Try these tips when planning your exercise calendar:

Exercise with a friends - A great way to get into shape is to enlist the help of a friend. Find someone who has a similar activity level as you do and who has similar goals. You'll fin that you will work harder when you are with a friend either because you are having so much fun that you forget how hard you are working or you simply get a bit competitive with each other.
Work out in the morning - Exercising after work is a great way to de-stress from a hard day's work. But as the days go on we tent to make excuses not to go, To avoid this, try working out first thing in the mornings. An early morning workout will energise you for the entire day and ensure that you burn more calories during the day and sleep better at night.
Combine your hobbies with exercise. Choose an exercise that ties in with you hobbies or that you enjoy doing, as you'll be more inclined to exercise when you enjoy what you do.

Keep to the plan - time your exercise activity and increase this next time. Week one - jog for 20mins week two - jog for 25mins. Enjoy your program!

Kate Laird
Healthwise Team Leader - Australia, Queensland