How to Adjust a Fitness Program to Your Needs and Circumstances

Regardless of our best intentions, sometimes it can be difficult to squeeze in a workout. Maybe we begin the week planning to go to the gym three or four times, only to have our plans derailed by work or family obligations. Though it can prove to be a struggle, our goals for personal fitness should not be abandoned. Rather, when it’s difficult to find the time to exercise, we should look upon it as an opportunity to be creative.

Organize Your Day for Exercise

Begin by considering an ordinary day in your life. Analyze everything you do, from helping to get the kids off to school until you tuck them in at night. Look for unexpected pockets of time during which you might be able to fit in some exercise. One great strategy is to get up earlier in the morning. Even taking a half hour to watch a yoga DVD can be a meaningful experience, allowing you to feel centered and calm as your day begins.

When getting up early is not an option, some sources like BlueCross BlueShield suggest making a point of exercising on weekends. You can even make it something in which the whole family can participate. Go for a family hike or bike ride – it’s all physical activity and it counts as a workout.

If actually getting to the gym is a stumbling-block, then wipe out going there entirely. You can use a nearby trail for a walking or jogging date with friends. For the ultimate in outside-of-the-gym workouts, consider establishing a mini-gym inside your home. Read elliptical trainer reviews at consumer products websites to find the perfect cardio equipment to suit your needs. Stock your home gym with equipment like the elliptical trainer and a weight machine or keep it simple with items like workout bands and an exercise ball. Either way, having your exercise equipment immediately to hand is a great way to fit in workouts.

Set a Goal

When you’ve been struggling to fit exercise into your daily routine, even setting aside an hour or two a week for exercise can seem difficult. However, it is not impossible and you can begin by setting realistic, achievable goals. For instance, you might decide to fit in your first week of workouts on Wednesday morning and Saturday afternoon. Schedule the time just as you would for any other appointment you might have. This constitutes a specific and measurable goal. You know exactly what you are supposed to do and you can easily judge whether or not you achieved your goal.

Carry your goal-setting further by deciding that you will find a third opportunity to exercise each week after a month of exercising. Once your schedule is established, you can begin setting other goals such as a specific weight loss goal. It is important to keep both short and long term goals. Perhaps your long term goal is to lose 20 pounds. Your short term goal could be to lose the first 3 pounds and each of these small milestones should be marked by a celebration – like a beach trip, not an extra dessert!

Make the Most of Your Workout

Even when you have limited exercise time, you can still get a quality workout. One exercise innovation is the use of complex exercises. According to Ask Men, most complex exercises are used in conjunction with weight training. These techniques are suitable for both men and women and when performed correctly, they will deliver a cardio and strength training workout. Complexes are an opportunity for you to be creative by choreographing your routine. Mix squats with bicep curls, overhead presses, and upright rows. Use the same weight for each exercise and each exercise will flow smoothly from one motion to the next. This is a great time saver, plus it elevates your heart rate.

Focus on your problem areas, including exercises that you don’t enjoy. It's only by focusing on these parts of your workout routine that you'll truly begin to see improvement. When you bring your weak points up to being on par with your strengths, your total fitness level will increase you'll make new goals. Keep routines fresh by subscribing to fitness magazines that feature articles that give detailed descriptions of exercises. Step-by-step photographs and clarifying text help you add new exercises regularly.

If you invest in equipment, start with basics like dumbbells and exercise balls. These are economical choices that are easy to store. If you develop a love of running or walking, then a treadmill is probably worth the expense. If you’re going to be walking outdoors, you might choose to purchase a pedometer. An inexpensive model will work just fine, and you’ll probably find yourself gaining motivation when you see just how far you’ve come.

Before investing in any equipment, like treadmills or universal weight machines, make sure you have adequate space. Know the dimensions of the machine and measure the prospective location in your house, making sure to leave some space for you to maneuver while using the machine. Consider the cost of the machine carefully. Does its quality justify its cost? Check classified advertisements for good quality used equipment that might be available for a fraction of the cost.

Eat Right for Maximum Results

Exercise is only part of the fitness equation. Eating right is just as important. Invest in a healthy food cookbook and try some new recipes. Include raw fruits and vegetables in meals. They are good for you and they are also inexpensive. Take the family to the local farmer’s market to buy local produce. Have snacks like carrot sticks and almonds, which are filling and good for you too. Cut ground beef out and substitute ground turkey instead. The cost is virtually the same, but the fat content in ground turkey is impressively low.

Focus on Rest

Make sure you take adequate time off from exercising and get quality sleep at night. It’s okay to take a break from exercising once in awhile. Make sure your workouts aren’t too strenuous. If you're still sore 48 hours after exercise, then chances are that you are overdoing it. At night, create a bedroom sanctuary that is dark, quiet, and a comfortable temperature. For those times when you have difficulty falling asleep, keep some natural sleep enhancers on hand. Most can be found at the local health food store. They are gentle and safe to use and are non-habit forming. Do something relaxing for an hour before bedtime, like reading a book, to encourage your body to shut down for the night.