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Step 1 - Researching target muscle groups, safety tips and alternative exercises.
- Before you do anything in the weight room or outside, there are a few things that you should know first. For example safety procedures in the weight room as well as an overall understanding of the muscle groups in the body. Also in this step you want to start researching and making a list of alternative work outs. Use http://www.weight-lifting-complete.com/major-muscle-groups.html to help you learn some basic information on the different muscle groups you might chose to work on in your future program.
Step 2 - Evaluate your physical fitness and then decide on your reachable goals that you want to set for yourself.
- Make a list of personal improvements that you want to make on your body. One example could be to run for a longer distance for a longer period of time.
- http://topachievement.com/goalsetting.html is a helpful resource to assist you in creating your goals.
Step 3 - Pre-workout and Post-workout stretching
- Before you start your workout you should know the muscle areas that you are working on that day and stretch them out appropriately.
- This website will help instruct you in some of the basic ways to stretch out before working out: http://www.mayoclinic.com/health/stretching/SM00043
Step 4 - Creating your program
- Taking the information that you have learned about pre-work out, work out, and post-work out, design a month long program that demonstrates the use of alternative exercises and works on the different muscle groups in your body as well as your cardiovascular endurance. Be able to differentiate why you chose the work outs or activities that you chose. Demonstrate an understanding in increasing the intensity of your workouts as you move along in your physical fitness program.
- Below we have provided a website to help with guiding you in creating your own physical fitness program: http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
Step 5 - Implementing and presenting your physical fitness programs
- Now that you have created your program, the easy part is done. Now you must find ways to be motivated and stay with your program. Remember that this is a month long program, you are only cheating yourself by not completing it and quitting early.
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