by Alice Jones

Created on: July 19, 2011   Last Updated: July 25, 2011

Creating a personal fitness program could turn out to be the most rewarding task you ever set for yourself, if you can develop a training schedule that is best for you and your own unique health and wellness needs. Understanding your own needs and tailoring your exercise plan to meet your precise individual health and fitness is vital, as each person's specific requirements can vary greatly from the next person's.

Where exactly to start? This is the question to ask when setting any new challenge and the answer will be determined by a few responses to the following questions that surround your own personal health and fitness needs.

What are your goals?

What do you want from your personal exercise program? Are you intending to lose weight or do you simply wish to keep in shape? Are you trying to build muscles? Do you need to work on your stamina? All of these factors will lead to a different type of exercise regime or fitness workout.

What is your current health situation?

Have you asked your doctor for help and advice for your personal fitness plan? What treatment and medicines are you currently receiving? Always be aware of any advice given by health professionals and read the labels of any medicines before embarking on a new personal exercise plan. You may need to take this advice into account and change your fitness program accordingly, especially if you have any reason to take special care such as an underlying health issue. If this is the case then do consult with a physician.

How active are you currently?  

Someone who has not been very active in a while will have to build themselves up slowly. Your doctor will advise more specifically to your own needs but you should take into account your maximum heart rate when you are doing any  exercises. Once you have answered these questions honestly to yourself it is time to begin writing down your new personal training program.

Make a plan

Always allow approximately 15-20 minutes in total to warm up and warm down. If you haven’t been very active in a while, just practice warming up and warming down with a short 5-10 minutes of intensive exercise in between those stretches for the first week. It is far more important that you get into the habit of daily exercise workout and get those muscles stretched than it is to workout to the max. Exercise or stretch every single day, this should be a minimum of 5 minutes every single day with a full workout of 20 minutes or more 3 times a week. Review your weekly plan after the first week and if you feel able and comfortable then increase the exercise by 5 minutes or add incremental weights or repetitions.

Do this every day for 21 days and it will become a habit. Habit is the key to a successful fitness program. When you have formed a good habit it becomes second nature. Then at this point review your progress and adapt the program to suit yourself for the final week of the month. After 28 days you can assess yourself with a monthly fitness progress review, but most of all – keep going!

Never forget the importance of healthy living.

Eat well and make sure you have a healthy balanced diet with 5 fruit or vegetables per day. Keep an eye on your caloric intake and if you are trying to lose weight then burn more than you consume. Low on carbohydrates (no more than a couple of times a week) is the way to go to lose weight. If you are building muscle then you may have different needs. Further reading on this subject may be required and you can always ask at a health food store if you need additional food supplements.

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