How to Create a Consistent Exercise Routine

You know the drill about how great exercise is for you, but perhaps you struggle with making it a priority in your life. Consistency is the key to making exercise a lifelong habit. Here are some tips on building workouts into your regular routine.

Difficulty:

 

Moderately Easy

Instructions

1. • 1
     Get out early. Research shows that people who exercise first thing in the morning are most consistent. Nothing except your alarm clock gets in the way-not an urgent deadline, a traffic jam or a happy hour gathering. For extra tips, see Resources below for a link to my eHow: "How to Exercise Early in the Morning."
   • 2
     Be realistic. Set small, achievable goals at first. If you are new to exercise, plan to work out three times a week. Then move to every other day. As you progress you may build up to a 5-day (or more) weekly routine.
   • 3
     Have a specific plan before you start. You'll want to build in a variety of workouts to keep things fresh (for example, strength one day, cardio the next) but the trick is planning ahead. Every Sunday night, map out your week of workouts and stick with it like it's a doctor's prescription. Your plan can even be as simple as "Mon: Walk 30 min., Wed: Walk 30 min. plus 15 min. push-ups and sit-ups."
   • 4
     Find someone to keep you accountable. This can be a workout buddy or a personal trainer. Either way, pair up with someone who is inspiring and reliable. For extra tips, see Resources below for links to these eHow articles: "How to Find an Exercise Partner" and "How to Hire a Personal Trainer."
   • 5
     Set goals and keep track of your progress. Maybe your goal is to lose weight or run 5 miles. It could also be as simple as "exercise every other day for a month." Seeing progress will keep you motivated and consistent.
   • 6
     Find inspiration or distraction. If exercise goals don't engage you, pick a favorite diversion and build that into your exercise routine. Listen to music, watch TV or read a magazine while you exercise.

     
     

     
     

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How to Plan an On & Off Workout Schedule

A lot of workouts are characterized by on and off days. This is generally called a split schedule that has you focusing on different body parts each workout with proper rest in between for full recovery. There are several approaches to take with this workout style. The most important thing to remember is to be organized.

Difficulty:

 

Moderately Easy

Instructions

Things You'll Need

• Journal

1. The Master Plan

   • 1
     Keep a journal. This can be something as simple as a notebook or notepad that fits in your back pocket. Write down your workouts, which muscles you are working, what weights you are using, the repetitions, the sets and the length of your workout.
   • 2
     Figure out your goals. Be specific about what you want to do. Ask yourself "Do I want to lose weight? Do I want to put on mass? Do I want to get ripped? Do I want to be able to touch my toes?" Then write these goals down in your journal.
   • 3
     Figure out how much time you have to work out. Figure out what days and times you are going to be able to work out. Write them down in your journal. For example, if you are trying to lose weight and want to go to the gym six days a week, with one day off, write it down.
   • 4
     Decide what muscle groups you are going to work on. Now that you have your goals and you know what times and days you will work out, write down your workouts. For example if you are doing an upper body split routine consisting of opposing muscle groups like chest and back and triceps and biceps, you may write out your workout like this: chest and back on Monday, triceps and biceps on Tuesday, off Wednesday, chest and back on Thursday, triceps and biceps on Friday, off Saturday, cardio on Sunday. This is a five day on, two day off routine.
   • 5
     Set weekly goals. At the end of each week, write down the next week's goals. Include the specific days and times of your workouts and what workouts you will do. Treat these workout appointments just like any other appointment you would go to such as the dentist or doctor.

     
     

     Tips & Warnings

     • Be consistent with your goals and planning. Set aside a few minutes every night to evaluate where you are and to make sure that you are on point with your program design. Incorporate any classes or cardio sessions with the times and lengths of your workouts.

     
     

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