We all know the benefits of exercising – being physically fit can lead to increased confidence, more energy, better mental focus, fewer health problems, etc. Workout routines vary widely from person to person, trainer to trainer, gym to gym, but there are some bottom line factors that affect personal training. In this blog, we’ll discuss a few factors that influence fitness programs.

Illness

Being sick will zap your energy levels. You won’t have the stamina to push through an exercise routine and what little you can do will exhaust you. See your doctor, take your meds, follow your doctor’s suggestions and be patient with yourself. Allow yourself time to get well and then start back slowly. Rushing the process can only set you back, making it more difficult to start up again.

Environmental Factors

Environmental issues such as pollution, heat, elevation, etc. can have an impact on your workout program. Exercising outdoors when pollution levels are high, or when the temperatures are high, can influence your workouts. If you live in an area that has air quality issues, or in an area with high temperatures, it’s best to keep your exercising indoors as much as possible.

Energy Levels

The more energy you use, the more you have. Energy levels are directly correlated to motivation, stamina and positivity, all of which are crucial to achieving and maintaining fitness.

Routine / Rest

The goal is to work all major muscles at least 2-3 times a week. Find a routine that does this and stay with it. It’s also important to give your muscles time off to heal. This is especially important with weight training. ¹Weight training causes tiny tears in the muscles – these tears are necessary for it’s as the muscle is healing from those tears that muscles are growing stronger. Your muscles need at least 48 hours to recover.

The Right Time

When is the right time to exercise? The answer to this is subjective as we all differ in what time is best for working out. Be sure your workouts are scheduled so that you’ll exercise consistently. ²Best exercise times are based on location, time of day, type of exercise and social setting.

If you’re not a morning person it can be counterproductive to schedule your workouts for early morning. You’re much more likely to choose staying in bed instead of working out.

Nutrition

In order to follow a good exercise program your muscles must be capable. They will get their strength from your diet. ³Certain nutrients are better before a workout, some are better after and some are more effective taken during the recovery period. Be sure to have a diet containing the following:

• Protein – promotes muscle recovery, allows muscles to increase in strength
• Carbohydrates – provide the energy needed to exercise, help maintain glycogen levels
• Vitamins and Minerals – work on energy production and muscle contraction, help ensure adequate oxygen levels, maintain fluid balance in cells, help prevent muscle cramping
• Water – helps regulate body temperature by keeping preventing the heart rate from going too high

Surroundings

Make sure you exercise in a place that motivates you. That can be in a park, on a beach, in a gym, or in your own home. If you like your surroundings you’ll not only be more likely to keep with your program but you will, more than likely, perform better as well.

There are many factors that can affect a workout program, both negatively and positively. I’ve only covered a few. Taking these factors into consideration when planning or scheduling your workout will help set you up for success!

Sources

¹“7 tips for a safe and successful strength-training program,” Harvard Medical School,  https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program

²“How Does Nutrition Affect Exercise?” Jan Annigan, http://healthyeating.sfgate.com/nutrition-affect-exercise-6391.html

³“When is the best time of day to work out?” American Heart Association, http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/When-is-the-best-time-of-day-to-work-out_UCM_438922_Article.jsp#.Wr6neojwbIV

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