How to Design Quality Scientific Fitness Training Programs
Designing a scientific fitness training program can generally be aimed at better health care. This is in addition to efficient movement as regards muscular strength, endurance, stability, etc.
A well-designed fitness training program can aid in the prevention of chronic diseases. Others include improved weight and weight loss, improved self-esteem, balance maintenance amongst others.
A quality scientific fitness training program should include training for balance, strength, flexibility, and stretching and cardio fitness.
Whatever design given should cover the above-mentioned training. To learn how to design a quality scientific fitness program, keep reading the following article.
- Assess the level of your fitness
Assessing your fitness level is quite an important first step in the design. You start assessing by discovering if the client has any medical issues. This could include heart problems, high blood pressure and the rest.
If the person has any or is above 50 years of age, the person needs to see the doctor before starting any fitness training program.
Going for the medical check first gives you caution. It enables you to figure out the best kind of training for that client to avoid complications.
It’s also good to test your present fitness level. This will enable you to determine the best place and exercise that you fit in. It’ll well help you know where you need to develop more.
This requires that you get handy a wristwatch or wall clock, a tape, a scale, and a yardstick. It’ll help you make proper records of your findings.
For assessing your cardio health, record your pulse rate in beats. Then, walk for 1 mile that is; 1.6 kilometers. Record your pulse rate again immediately after the walk. Record also how long it took you to cover the distance.
The best way of checking your pulse rate in beats is to place your middle and index fingers beside your neck. Then count the beats for 10 seconds and afterward multiply the result by six.
For muscular strength assessment, calculate the number of push-ups you were able to do before you lost shape.
Ladies can do modified push-ups by bending their knees or they can also do classic push-ups. Classic push-ups are for men, they take the plank position. After everything, write it down.
For flexibility assessment, on the floor, place a yardstick and get a tape at the 15-inch mark. With your feet roughly even with the tape, sit close to the yardstick.
Holding the position long enough, reach ahead as far as you can, to ascertain how far you were able to cover. Repeat this exercise three times, recording your greatest distance.
Record also the circumference of your waist from your hipbones. Also, record your Body Mass Index (BMI) which is an indicator of the percentage of your body fat.
- Construct your fitness guide
When designing a fitness training program, a guide is very crucial. This’s because it gives you a clue about your purposes and gives you the zeal to do more. It serves as your plan and the design of your guide should include;
- Your goals. Different persons have different reasons and aim of designing a fitness training program.
One might be training because they want to become more athletic. Others might be there for the sake of weight loss.
Whichever reason you have, a well prepared and laid down goal will bring you close to your success. It will also let you know the kinds of exercise to choose from.
For instance, if you’re training to build up the strength of the upper body muscle, pushups should be your best choice of exercise. If you are also training for flexibility, Pilates or yoga should be your best choice.
- Map out a plan. A well-planned training design keeps you always on track. It makes you more specific about whatever you want to achieve.
To make more success, write out your plan in detail on a paper. Paste the paper where you can easily see it every day.
A well-structured plan makes your goal easier and more achievable. Before you map a plan, ask yourself certain questions like; what do I intend to achieve?
How am I going to go about achieving it? Are my intentions achievable? How long do I have to achieve it?
After asking yourself these questions, give very sincere answers. Make up your mind to achieve it.
You can employ the service of a personal trainer for better results because the person will give you a better clue on the right kind of exercise you need and also motivate you to stick to your plan.
To be able to last longer in your exercise plans, vary your exercises. Don’t get stock up with only a particular kind of exercise. Introduce more exercise patterns and your boredom will also be reduced.
To enjoy your fitness training program, pick exercises that you like. This way, you will enjoy what you are doing.
- Gather your materials
The first material to be gathered is your exercise outfit. The clothing for your exercise should be very appropriate- that is; fitting, comfortable and safe for your training.
The clothing could be pants, tracksuits, shirts and more. The footwear for your training should be light to make you comfortable and focused. It should be appropriate for the exercise you have in mind.
You can also decide to purchase sporting equipment for your personal use. Before buying any sporting equipment, it’s usually advised that you go for the ones you enjoyed using instead of the ones you see others using.
Your training is meant to be enjoyed. That’s why it’s appropriate to use equipment that gives you the right training and you also enjoy it.
You can also decide to buy equipment that will help track your training progress. You can download any of the applications that track burned calories, heart rate and distance. These materials should be ready before starting the training properly.
- Start training
A warm-up is very necessary when starting up a training session. A warm-up reduces the risk of injury and gets your blood flowing properly.
You need to warm-up for about 10 minutes before starting up the proper training session. Your warm-ups can include; brisk walking, jogging, cycling, or even gentle stretching.
It is good to start slowly and later advance your training. On your first day, you can train for 12 minutes. Advance till you can be able to exercise for about 70 minutes per day.
Remember not to push yourself too hard on the training. Once you feel sick, tired or dizzy, give yourself a break.
You can also diversify your exercise. Mix up the exercise you do. You can dance, hike and do other things that you enjoy and yet get your muscles worked.
Your training program should naturally work all the muscles in your body. The only exception is in certain cases when you have special reasons or areas you target to exercise in your body.
- Watch your improvements
When you’ve started training, it’s good that you make out time after a few weeks to examine how far you have gone in your fitness training program.
If you discover after assessing yourself that you made just a little progress, then, it is pertinent that you increase your training speed.
But if you see that you have made quite a great progress, and then you discover that you are right on track.
If on the other hand, you realized that you no longer have a zeal for the goal you already set, then you have to set new goals according to your choice.
You can make this assessment five months after you started training. This is depending on the duration of your training.
Exercise is a healthy habit for one to form but it really isn’t easy, to begin with. To be able to get the best out of your exercise routine, follow the tips given here and you will be grateful you did.