Build Your Perfect Workout Plan


The body, the mind, and the spirit are all interconnected. If you ensure to maintain your body’s health, it in turn aids the health of the spirit and the mind.Exercise improves self-esteem, mental health, boosts energy levels, counters anxiety and depression, and sleep. And, vice versa if you do not take care of your body, you will notice the negative effects in the other two areas.

  1. The first step to build your workout plan is to decide what types of exercises suit you. Make sure to include all three forms:
  • Cardio : Improve your heart health, increase your rate of metabolism, and decrease chance of depression and stress.
    • Dance
    • Running
    • Swimming
    • Hiking
    • Kayaking
    • Cycling
    • Boxing
    • Jiu Jitsu or Judo
  • Strength Training: Although many women do not wish to strength train because they fear bulking up (it does not mean you have lost your feminity!), lifting weights builds muscles, and thus, burns fat!
    • Core: back, abdominal, and glutes
    • Arms
    • Legs
  • Flexibility & Balance: Stretch and lengthen your body!  Improve your posture and relieve stress.
    • Tai chi
    • Yoga
    • Pilates
    • Aerobics in the water

2. The second step is to plan how frequent & how intense your workouts will be.

  • Cardio:
    • Your cardio should at least be  30 min for 4 days out of the week.
    • If you’re looking to burn stored fat, then you have to workout in your target heart range for more than 20 min (after the 20 min mark, you’ll burn stored fat). To calculate your target heart range, figure out your max heart rate (Max heart rate= 220 – your age). Then determine your target heart range, which is 60% to 70% of your max heart rate. My target heart rate is 118 – 138.
  • Strength: 
    • Depending on what you desire in your workout, you can do strength training more than two times a week, but I would suggest at least two times a week for those who have already been working out moderately. That way you can strengthen two areas of the body each week.
    • For those who moderately workout: at least 3 sets of 8-15 reps for each target muscle. I target at least 3 body muscles; before strength training. It helps to do cardio for 20 min before you strength train. That way you can burn fat as you strengthen your muscles. For more information on how to lift weights, check out this site:
  • Flexibility: 
    • I aim for at least a little bit of time spent everyday doing a flexibility exercise because I have pain in my knees and hips. I spend at least 15 min a day.
    • If you’re working out often, I would increase your time for flexibility because it would help in your recovery for your muscles.

3. Mix it Up.

If you do the same workout routine, your body will hit a plateau. You won’t burn any more fat or you will remain stagnant in your body building. So, make sure you are trying new things and changing up your routine!

4. Recovery.

Your body needs time to rest to build up the muscles you’ve been working on. So if you’ve done an intense workout on Monday, make sure to give yourself a break on Tuesday. But, if you do not want a rest day, make sure that you even out your workouts. A high intensity one day, and the next, a low intensity exercise. Or, keep it consistent with low intensity workouts. Just make sure you’re not expending what you don’t have. If you don’t rest, your body turns to eat muscles for energy. You don’t want that to happen!

5. Flexibility:

If you are unable to keep up with the general plan above, don’t sweat about! Life happens! If anything, ensure that you are at least doing cardio for the week. Even if that means walking from your car to the grocery store. Don’t berate yourself simply because you can’t keep up with your plan. Allow yourself to be flexible about it. You’re a human being.






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