Are you looking to establish a workout routine that is sustainable for you? Use the tips in this post to find your best fit!
Use the acronym: CMFFIT to map out your workout plan.
C - Cardio
M - Muscular Fitness
F - Flexibility
F - Frequency
I - Intensity
T - Time
When building a workout routine, the key is to find a rhythm that works for YOU. Use the recommendations below to shape your plan.
Recommendations from the American College of Sports Medicine (ACSM) & World Health Organization (WHO) regarding the minimum amount of exercise adults should accumulate for heart and brain health and prevention of chronic disease.
Cardio: Minimum of 150 minutes of moderate intensity (50-75% maximum heart rate) OR 75 minutes of vigorous intensity (75%+ maximum heart rate) OR a combo thereof.
Muscular Fitness: 2-3 days per week of 2-3 sets of 8-10 reps for all major muscle groups.
Flexibility: 2-3 days per week of 2-3 sets of 30-45 second stretch for all major muscle groups.
Frequency: The number of times you work out each week. Use the above guidelines to set your workout frequency. A minimum of 2-3 days/week is ideal in order to work cardio, muscular fitness, and flexibility.
Intensity: How hard you work during your workouts. Variety is the key here. Follow a high intensity day with a lighter day or a rest day to give your body time to adapt in between workouts.
Time: How long you work during your workouts. The good news is that you can accumulate meaningful cardio in as little as 10 minutes at a time. So, map out where in your schedule you have 10-30 minutes to fit in a workout.
A few reflection questions for you to consider:
Social Support:
Who will either 1) do this with me, and/or 2) serve as an accountability partner?
Structural/Environmental Support:
How can I shape my environment to set me up for success?
Rock and roll my friends. If you are looking for some support and accountability in building your plan, please reach out and/or visit: www.ayladonlinwellness.com.
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