Personal Workout Program

Designing and implementing your own personal workout program is a fun and challenging way to get in shape. Even if you've never exercised before, you do not necessarily need to hire a personal trainer to help you formulate a workout routine. After all, creating your own personalized workout schedule is not that hard; sticking to it poses the challenge.

Your personal workout program should incorporate cardio sessions and strength training. By personalizing your exercise routine, you'll be able to work out more efficiently and maximize your fitness results.

The first step to personalizing your cardio workouts is to find your target heart rate. Exercising with your heart working at its target pace will allow you to get the most out of your cardio session. To find your target heart rate you start by calculating your maximum heart rate with this formula:

• 220 – Your Age = Maximum Heart Rate

So if you're 30 years old then your maximum heart rate is 190 beats per minute (bpm). Now that you know your maximum heart rate, you can find your target heart rate by following these guidelines:

• New exercisers should have their heart work at a pace between 50 and 60 percent of their maximum heart rate.
• Experienced exercisers should have their heart work at a pace between 60 and 70 percent of their maximum heart rate.

If you're 30 years old and your maximum heart rate is 190 bpm, your target heart rate should be between 95 and 114 bpm if you're new to fitness, and between 114 and 133 bpm if you’re an experienced exerciser.

The key to maximizing your cardio sessions is to keep your heart pumping in its target range for at least 30 minutes three times a week. Also remember to do a five-to ten-minute warm up and cool down before and after every cardio workout.

Lifting weights is a great way to build muscle and burn fat that results in weight loss. Personalizing your strength training routine will depend on your goals.

Building Strength

If you're like most people and want to increase your overall strength and muscle definition, then you should train according to the overload principle. This principle simply entails lifting increasingly heavy weights or upping the amount of weight you're lifting when it becomes easy for you and your body adjusts to that amount.

To build strength, you should do one set of eight to twelve reps. By the last few reps your muscles should be quite fatigued.

Building Endurance

If you're training for a long running competition or other heavy endurance sport, then you'll want to lift weights to promote this. To increase your endurance levels, simply lift less weight for a longer period.

Do about three sets of 12 to 15 reps. However, the last set should still be quite difficult for you to finish or you need to increase the amount of weight you're lifting.

Power Lifting

Power is defined as the rate at which work is done. This involves how much weight you can lift in a short time. Bodybuilders often need to power lift and this type of training is also very useful to football players who need both bulk and speed. Training for power means increasing the speed of the lifts.

Do one very quick and explosive set of no more than six repetitions of heavy weight. Take a two- to three-minute rest and then repeat.

Remember, you should strength train about two to four times a week. Make sure to leave 48 hours between sessions to give your muscles time to recuperate.

If you're a complete novice to fitness or just do not feel that you're on the right track with your program plans, a personal trainer is a terrific option. A personal trainer can guide you through all the exercises you need to achieve your goals as quickly as possible. However, personal trainers are expensive and not an option for many people.

A new phenomenon that is becoming increasingly popular is online personal trainers. Some of the largest gyms now offer interactive online training at a fraction of the cost of face-to-face training.

Personalizing your workout program is one of the few ways that you can work smarter instead of harder when it comes to exercise. Working out in a way that is ideal for your body and goals will allow you to see results faster as long as you stick to your plan.

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