Designing a Customized Exercise Program

When someone lapses into a sedentary lifestyle, it can be difficult to break out of a rut and take that initial step toward becoming physically active. A person may realize they need to be proactive in regaining control of their health and well-being, but they may not know where to begin. It might be tempting for an individual to start with the latest exercise fads which promise quick results. But rushing into an exercise regimen without first considering the type of workout best suited to an individual’s needs would be a mistake. For all the effort a person might expend in doing exercises that are not part of a carefully structured workout program, they may not achieve many gains. Even worse, they may sustain an injury that could derail their journey to physical fitness.

Exercise scientists say there are several steps an individual should take in designing a fitness program that works best for them. All exercise programs are different and provide distinct types of health and fitness benefits. For this reason, an individual must plan their workout routine accordingly. Charles Robison, associate professor of Kinesiology at George Mason University, shared his thoughts on factors to consider in creating a personalized exercise program.

Establishing fitness goals is the first step in developing a customized workout regimen.

First, it is important for an individual to establish their fitness goals. These could include weight loss, cardiovascular health, gaining muscle mass, improving balance, or increasing endurance. Different fitness programs will consist of certain exercises intended to improve the performance of specific muscle groups or physiological systems in the body. Because exercise is based on the science of how the body moves and performs, an individual will be able to find the appropriate fitness program that aligns with their goals. The process of planning an exercise program can be made easier when done in consultation with a fitness specialist who understands how the body responds when it is subjected to the physical stress of aerobic and resistance training.

It is important to get a baseline of an individual’s initial level of fitness.

Another consideration is an individual’s baseline level of fitness. Choosing a fitness regimen that exceeds an individual’s physical capabilities can lead to injury. A person who is new to exercising should start their program with small goals that are achievable and manageable. As they accomplish these smaller goals and increase their fitness, an individual can gradually work toward larger goals appropriate for their improved physical strength and stamina. By allowing an individual to slowly adjust to the difficulty of the workout, not only will they be able to avoid injury, but they are more apt to stay motivated as they observe steady, incremental progress in reaching their fitness goals.

Time Commitments and Exercising

An individual should determine how much time they will be able to devote to exercising. According to the Physical Activity Guidelines for Americans (2nd Edition), issued by the U.S. Department of Health and Human Services, adults should get a minimum of 150 minutes of moderate-intensity physical activity on a weekly basis. Fitness experts say that it is important for an individual to adhere to a consistent schedule in their workout. Larger gains in fitness can be derived from participating in exercise sessions that are scheduled at regular intervals throughout the week in contrast to “saving” all exercise activities for the weekend and then being inactive for the rest of the week. Becoming a “weekend warrior” can place undue strain on the body which can lead to injury.

Physical Activity Preferences

It is important for a person to include physical activities they enjoy doing as part of their exercise program. This will make it more likely that an individual will stick with their fitness regimen. Activities suitable for integrating into a fitness routine can consist of hobbies such as gardening, biking, or hiking, as well as exercises that can be done in groups or alone, and those that can be performed outdoors or indoors. An exercise program that includes an individual’s preferences when it comes to physical activities will be more enjoyable and will help sustain their motivation to reach their fitness goals.

A well-structured exercise program must allow adequate time for an individual’s rest and recovery.

A well-structured exercise program must include adequate amounts of time for rest and recovery—two often overlooked components of a workout routine. Exercise scientists say that a weekly exercise program should allow for one or two “non-exercise” days where an individual participates in a low-intensity, low-duration session of physical activity such as walking. In addition, getting the proper amount of sleep (seven to nine hours per day) is essential to the rest and recovery phase of any exercise program. It is during periods of sleep that hormones associated with enhancing the ability of the body to respond to physical stressors can reset.

Progressive Overload

Finally, an exercise program should incorporate the concept of progressive overload. This is a training practice where the intensity or duration of the work performed by an individual’s musculoskeletal or cardiovascular system (through lifting weights or completing exercise sets) is gradually increased over time so that the person builds strength, power, and stamina.

To learn more about degree offerings in the Kinesiology Program at George Mason University, please visit the program website.