Embarking on a fitness journey is an exciting decision, but choosing the right exercise program can be overwhelming. With countless options, finding a program that suits your goals, preferences, and fitness level is crucial. Getting professional advice and guidance on which exercises would be best for you can often be helpful - our personal trainers at EW Motion Therapy consider it a privilege to do this every day for our clients. Even if you decide our personal training doesn’t fit your needs, you can still read on as we explore the key considerations in selecting the perfect exercise program while addressing potential risks and providing tips for a successful fitness endeavor.
Eight tips on how to choose an exercise program
Define your goals
Before diving into any exercise program, it's essential to establish your goals. Determine whether you aim to lose weight, build strength, increase mobility, improve cardiovascular health, or enhance overall well-being. A clear understanding of your objectives will guide you in selecting a program that aligns with your aspirations.
Assess your fitness level
Assessing your fitness level before beginning a new program is vital. Be honest with yourself and consider your endurance, strength, balance, and mobility. Here are a few safe ways to perform a self-assessment that will identify a good starting point for your exercise program.
- Cardiovascular fitness
Go for a 12-minute walk or run and see how far you can go within that 12 minutes. Then enter your results into this formula: VO2max = (35.97 x #miles) - 11.29. VO2 max is the maximum amount of oxygen your body utilizes during intense exercise. The average sedentary female will have a VO2 max of 35-40, and the average sedentary male will be at 27-30. You can also use the total distance you accumulate within the 12 minutes as a guide. The average for females aged 35-50 is 1-1.15 miles. The average for males aged 35-50 is 1.15 - 1.25 miles.
- Mobility
Mobility is the ability of your joints to move freely and easily. Sometimes our mobility prevents us from being able to perform specific movements, even though we may have the strength needed to accomplish it. For example, if our ankles are stiff, we may not be able to perform a squat even though our quads and glutes are strong. Test the mobility of your ankles by leaning back against a wall and, while keeping your legs straight, lift your toes off the ground. Now, while you are against the wall, see if you can raise your arms overhead and touch the back of your hands to the wall. Then test hip mobility by standing on one foot and lifting the other leg up as if to put your foot on a high box. See if you can easily get your leg up to about a 90-degree angle.
- Functional fitness
Functional fitness is your ability to perform everyday movements and activities. Try the following tests. These are all very important things that we should be able to do. If any of these activities are hard for you, you will want to identify ways to get better at those specific tasks.
- Reach overhead to get something off a high shelf
- Sit down and stand up out of a chair
- Squat down and touch your hands to the floor
- Go up and down stairs
- Unload the groceries
- Get yourself up off of the floor
Remember, these assessments provide a snapshot of your current fitness level and serve as a baseline for progress. You must perform these tests safely and consult a healthcare professional or fitness expert if you have any underlying health concerns or limitations. They can provide additional guidance and tailor assessments to suit your individual needs.
Seek professional advice
For beginners or those with specific health concerns, it's advisable to consult with a healthcare professional or certified personal trainer. These experts can evaluate your health status, provide guidance on exercise selection, and tailor a program to suit your individual needs. Their knowledge and expertise will minimize the risk of injury and maximize the effectiveness of your workouts.
Variety and enjoyment
To maintain long-term commitment, choose an exercise program that offers variety and incorporates activities you enjoy. This diversity prevents boredom and engages different muscle groups, improving overall fitness. Consider activities such as swimming, cycling, dancing, weightlifting, yoga, or team sports that align with your interests and motivate you to continue.
Gradual progression
Avoid the temptation to dive into an intense workout routine from the beginning. Gradual progression is vital to preventing injuries and allowing your body to adapt. Start with a foundation of low to moderate-intensity exercises and gradually increase the duration, frequency, and intensity over time. This progressive approach ensures sustainable progress while minimizing the risk of burnout or overtraining.
Consider time commitment
Consider the time you can realistically dedicate to exercise. Whether you have a busy schedule or prefer shorter workouts, choose a program that fits your lifestyle. Opt for routines that can be completed in shorter bursts or ones that offer flexibility in terms of duration, such as high-intensity interval training (HIIT) or circuit training.
Assess potential risks
While exercise provides numerous health benefits, being aware of potential risks is essential. Understand the potential risks associated with your chosen exercise program and take necessary precautions such as using appropriate equipment, warming up, and following proper techniques. While exercise is generally beneficial for overall health and well-being, it's essential to be aware of potential risks associated with exercise programs. Some common hazards to consider are:
- Injury
- Overtraining
- Cardiovascular stress
- Heat-related illness
- Allergic reactions or asthma
- Any pre-existing health conditions
To mitigate these risks, it is advisable to start gradually, choose appropriate exercises, seek professional guidance if needed, warm up properly, focus on form and technique, and prioritize rest and recovery. Safety should always be a priority in any exercise program, and you must be mindful of your limitations and requirements.
Listen to your body
Your body is an excellent guide for exercise. Pay attention to any pain, discomfort, or excessive fatigue during or after workouts. Pushing through severe pain or ignoring warning signs can lead to injuries or setbacks. Allow yourself adequate rest and recovery days, and prioritize your overall well-being.
What about personal training?
Choosing the right exercise program is essential to achieving your fitness goals. But with options ranging from treadmill cardio to Pilates classes and everything in between, it can feel overwhelming to pick where to start. This is where a personal trainer can come in - they can assess your fitness level and help you develop a program that lets you work sustainably toward your goals, whether you want to lose weight, build strength, or continue to pursue your daily activities. A trainer can ensure you are using the proper form to help prevent injury while also providing accountability to help keep you on track.
By defining your objectives, considering your fitness level, seeking professional advice, embracing variety, and ensuring gradual progression, you can design a program tailored to your needs. Remember to listen to your body, be mindful of potential risks, and enjoy the journey towards a healthier, fitter you. With dedication and a well-suited exercise program, success is within your reach. You can also pursue personal training so you always have a seasoned expert in your corner to answer questions and encourage you along your journey. Our trainers at EW Motion Therapy always get to know our clients as people first, listening to their stories and encouraging them along the way. If you have more questions about personal training, you can click the button below to download our answers to 20 frequently asked questions.
