Planning for Success

The final post in the LEVELUp Your Fitness Strategy.

1. Move throughout the day
2. 150 minutes per week
3. Resistance training and Some Tips on Resistance Training
4. Functional movement training
5. Progressing aerobic fitness and Some Technical Thoughts on Aerobic Progression
6. Planning for success

You now have learned the LEVELUp Your Fitness Strategy.

How do I implement this?

The first thing is to identify where you are starting from:

If you have not been exercising regularly over the past month then start with steps 1 and 2:

1. Move throughout the day
2. 150 minutes per week

If you are exercising regularly (LEVEL 1), but not doing resistance training with adequate functional movement then start with steps 3 and 4:

     3. Resistance training
     4. Functional movement training

Finally, if you doing all of this (LEVEL 2) but feeling plateaued in your fitness focus on:
     5. Aerobic Progression

For each progression, give yourself at least 6 weeks or longer.

Seven keys to success:

1. Consistency:  The most important part of developing a great exercise routine is consistency.  Small amounts of exercise done consistently improve fitness, tough workouts done intermittently do nothing.
2. Planning: take out your calendar and block off time to workout.  If your schedule is predictable - create recurring appointments with yourself to workout at the same times each day.  If your schedule is variable, be sure to block time each month ahead of time so that your weekly schedule is largely set by the time you plan your week.
3. Slow Progression: Many people focus on increasing their intensity too quickly and get injured.  Instead, show up for your workouts, listen to your body and always leave something in the tank.  Over time, your performance and capabilities will increase, you will feel great and you will stay uninjured.  As you do get fitter, follow the LEVELUp strategy to progress your workouts.  
4. Fun: be sure that you are enjoying what you are doing - if not try other activities.  
5. Make it Social:  Find friends that can become your workout buddies. Social exercise is always easier.
6. Track:  track your exercise with a smartwatch, app or good old paper journal.  Keep track of both the quantity as well as the quality of your workouts.  Review the data from your tracker regularly to keep yourself accountable and develop insights into what may or may not be working.
7. Get Help: if you are struggling with any aspect of your exercise routine - get help from an exercise professional.

What do I do if I get injured?
If you have pain that limits you from exercising for more than a few days, consult with a physiotherapist.  It is much better to jump on injuries early than to wait.  Your physio will be able to help you understand what to do to resolve the injury as well as (more importantly) what to do to prevent the injury from recurring.

What if I miss a few days?
Pick up right where you left off.  Listen to your body and go more slowly if necessary.

What if I miss a few weeks?
Start back at 50-65% of your usual workload and duration.  Focus on good form.  Pay extra attention to warm-ups and stretching.

Can I exercise if I have a medical condition?
If you have a medical condition and are concerned about starting an exercise program, consult with your physician.  The risks associated with following a well-designed exercise program are very low and the benefits far outweigh the overall risk.

Need help?

Get a personalized fitness plan to help you get started, progress or improve your enjoyment of physical activity
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The  TARGET Fitness Plan  gives you expert advice to transform your exercise habits - whether you are getting started or want to improve your current program.  Our exercise  physiologist will assess what you are currently doing and provide you with a personalized fitness plan based on the LEVEL Up Your Fitness Strategy.

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LEVELUp Your Fitness Strategy