Designing a Workout Program
There are two factors that should be considered when designing an effective exercise program: efficient training principles and the unique health and fitness goals of the individual. In general, there are three main segments to an exercise routine, the warm-up, the workout, and finally the cool-down. This is by no means a fixed schedule; each section can be tailored to reflect personal needs and goals. The following will discuss each portion in further detail and provide possible ideas for modifications.
The Warm-Up: Preparations
The purpose of a warm-up is to physically and mentally equip a person for exercise. This should last for at least 5-10 minutes of continuous movement at mild to moderate intensity. The activities involved in this workout portion should be specific to the upcoming exercise. For instance, a warm-up for weight-training may include joint specific movements (ex. squats, machines at a light-weight). A cycling regime should involve a stationary bike in the warm-up.
Eccentric, static stretching should focus on the target muscles used for resistance training. Preparation for a sport should include dynamic stretching to increase flexibility and joint range of motion.
Ultimately, the by the end of a warm-up, you should have achieved a steady state. Below is a summary of the physiological effects of a successful warm-up:
- Release of synovial fluid for joint lubrication
- Increase blood flow, heart rate, and respiration to prepare for higher intensity activities
- Lengthens the muscles and increases internal temperature
- Primes the muscles for specific movements and increases joint range of motion
The Workout
This section of the program should encompass the components of fitness specific for your fitness goals (ex. cardiorespiratory, muscle conditioning, flexibility). A workout that includes all fitness components should have an aerobic segment to further increase the heart rate followed by weight-training exercises heighten the amount of fat burned.
Aerobic Workout
An aerobic workout can take the form of continuous or interval training. Like other exercises, you should always gradually build up intensity and avoid sprinting and long rests. This will help you overcome the initial challenge of adapting to exercise. Athletes should practice fundamental skills in their sports and immediately take care of any injuries. Heart rate monitors, muscle tightness and joint soreness can be used as indicators for the appropriate training intensity.
More information on Aerobic Training Programs can be found here.
Resistance (Weight Training) Workout
You can begin with practice sets (ex. 60% of training weight) before moving onto your actual workout regime. Depending on your objectives (ex. muscle strength, endurance or hypertrophy), you should adjust the number of reps, sets and length of rest between each round. You should also ensure you have a qualified spotter and abide by proper weight training techniques. The intensity of your program can be modified by variations in your speed of movement, pyramid training, progressive overload, super-sets, etc.
More information on Weight-Training Programs can be found here.
The Cool-Down and Stretching
Possibly the most neglected part of a workout program, the cool-down is essential for gradually lowering the body back to its resting state and preventing injury. This is the time when flexibility gains are the greatest and when emphasis should be given to static stretching major muscles used in exercise. Avoid cutting corners to trim exercise time. This cool-down period will make great returns by averting muscle soreness (and thus subsequent training effect) the next day.
More information on Flexibility can be found here.
