Yes, starting a fitness program, one that keeps you active at least a few times a week, is one of the best things you can do for your health. On the one hand, physical activity can reduce the risk of a range of chronic diseases by strengthening the immune system, and on the other, help you lose excess weight, improve balance, coordination and sleep quality, and even boost your confidence.
Creating the right program is an individual process that should take into account factors such as the trainee’s fitness level, goals, available time and training options, among others. But does this mean we always need to find a fitness instructor or can we create our own fitness program?
Does a fitness instructor need to create the program?
The quick and short answer to this question is that having a program created by a professional instructor is strongly recommended, for several reasons.
One reason is that, like any other profession, this one requires specialised training, and each trainer can choose an area in which to specialise – weight loss, bodybuilding, weight and muscle gain, sports rehabilitation and injury prevention and more. This specialist knowledge allows trainers to best understand each trainee’s capabilities and to know in advance at every stage of the program the maximum resultsthat can be achieved within a given period of time.
This helps set realistic expectations that also take into account a number of highly individual factors: health, height and weight measurements, body mass index, hydration levels, bone density and body fat percentage. Once goals are set and matched to your physical condition, the most suitable exercises are selected to form the foundation of the program, along with the frequency and duration of individual workouts. The trainer also ensures that every exercise is performed correctly, helping prevent injuries and overtraining.
Creating your own program
Of course, this doesn’t mean you can’t create your own fitness program. Many instructors share the essential steps to follow, which can be very helpful if you decide to experiment.
These include:
1. An initial assessment of your fitness level and flexibility by measuring various indicators:
- your pulse before and immediately after walking 1.6 km
- how long it takes you to walk 400 m or run 2.4 km
- how many partial sit-ups or regular push-ups you can do in one go
- waist circumference
- body mass index
Tracking these over time will give you a clear picture of your progress.
In the most modern fitness clubs around the world your current fitness level is assessed quickly and digitally. This is done using a special device that guides you through various exercises, including push-ups, squats, sit-ups, grip strength tests and more, after which the device calculates and provides a full assessment of your fitness level.
For several years, Pulse Fitness&Spa clubs have also used a 3DFIT scanner featuring unique technology and a wide range of applications for both advanced and beginner trainees. In just 35 seconds, it takes a “scanning” image of your entire body, and measures weight, fat percentage, bone density percentage, skin hydration percentage, waist circumference, body mass index and other indicators. Within 5 to 10 minutes, based on these measurements, the device also generates a detailed individual report. It is particularly useful for tracking your fitness progress.
2. Create a fitness plan by following these guidelines:
Set a specific goal – weight loss, aerobic endurance, muscle mass, etc. This is the foundation of your training program. For example, if you want to build muscle, you’ll need to lift weights for different muscle groups in sets with a fixed number of repetitions, and also use different machines to stimulate balanced muscle growth.
- Follow a balanced workout routine – the minimum recommended amount of exercise is 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, or a combination of the two. You can include 30 minutes of cardio on each training day and strength exercises at least twice a week in your program.
- Schedule time for exercise – consistency can often be difficult when you train alone without an instructor. So, when you put together your program, set aside a specific time of day when you know you’ll be free to work out. This is important for achieving results. With dedication, it takes no more than a month for workouts to become routine.
- Include a variety of exercises in your program – Cross-training is a good option when you train alone. It will help you achieve results faster, since your body won’t get used to the same movement mechanics, intensity, and focus. It will also add variety and help you feel more motivated.
- Make time to rest – rest between training days is essential, not only so you have the energy for each session, but also because it’s the only way to see results from your efforts.
- Write down your program – this will keep you more motivated as you follow it
3. Clothing and equipment
- Clothing is an important first step towards achieving results. Choose it according to your training plan and the types of exercisesyou’ll be doing most on a given day.
- If you decide to invest in your own fitness equipment, choose practical, comfortable options. It’s best to try out different types of equipment at a professional gym so you can decide.
4. Track your progress
- Take your first look at the results you’ve achieved 6 weeks after starting your program, and then every few months. Record them. This will help you determine whether you need to increase the time for workouts, for example.
- If you lose motivation at some point, set new goals or mix up your exercises. If you’ve chosen a program that focuses mainly on functional bodyweight training, for example, mix it up by using machines. Adding gym workouts at this stage is highly recommended.
When can we work out on our own, and when is it essential to have a trainer?
Training with an instructor is more of a necessity for personal safety, in cases where the trainee has suffered a more serious injury or trauma. As soon as doctors give the go-ahead to exercise, it’s a good idea to get back to training so you don’t lose too much of the progress you’ve already made—and because exercise has been shown to aid recovery in most cases. However, you should start slowly and gradually, as the risk of another injury is significantly high. That’s why in these cases it’s best to work with a trainer fitness instructor, specializing in rehabilitation and injury prevention.
Working with an instructor is almost essential if you want to prepare for a competition such as a marathon, weightlifting or another event that you have very little time to prepare for.
In all other cases, you can work out on your own, although an instructor can add much greater value to your efforts, helping you achieve your goals faster, more safely, and more enjoyably.
How high is the risk of injury if we create our own program, and can we avoid it?
There’s always a risk of injury, even when training with an instructor, but they reduce it to an absolute minimum. In other words, if you follow their instructions, you can feel completely confident about your health. The main causes of injuries and strains are an improper or insufficient warm-up, overexertion, or performing an exercise incorrectly.
There are a few key steps you can take to significantly reduce the risk of injury:
- Warm up properly before your workout – 10 minutes of low-intensity cardio is usually enough to warm up your body and muscles. We recommend adding some stretching, too.
- After warming up, do the first exercises for each muscle group with no weight or minimal weight. This will make your body more resilient and less prone to injury.
- Don’t lift weights you can’t control.
- Start at a slow, controlled pace, then gradually increase the intensity.
- Listen to your body – the “no pain, no gain” philosophy can easily lead to injury. It may be true, but it applies mainly to experienced trainees who know their limits and take responsibility for their health. As soon as you feel any pain (it’s usually sharp, and you’ll immediately know it’s from overexertion), you should stop your workout and even rest for at least a day. In the meantime, keep the injured area moving gently or warm it up.
- Rest for at least a day or two between workouts