Working out is the best step you can take to improve your health. If you’re just getting started, it can be overwhelming to create a plan that you can stick with to get the desired results. The guide below details what gym classes are best for your goals and how you can meet them.

How to Work Out Effectively

Establish Health Goals

Your goals and current fitness level will help decide what your workout routine will include. There are many types of exercises—such as cardio, weight training, and endurance training—to choose from that achieve different goals, such as improving heart health, building muscle, and increasing stamina. The ideal complete workout plan will include each exercise type per week and will space high-intensity workouts at least two days apart.

Create a Workout Plan

Break up cardio and high-intensity days by doing strength training (arm day, leg day, and core building) and either a rest day or yoga day between them. For example, you could do cardio on Monday, arm and core strength training on Tuesday, and rest on Wednesday. Follow it with endurance cardio on Thursday and leg training on Friday, then rest Saturday and do easy training (like yoga or mild water aerobics) on Sunday.

Find a Gym That Meets Your Goals

To work on your overall health, start with beginner-level fitness classes. They should include multiple exercises for whole-body wellness. If you’re in moderate shape and want to reach a specific goal, you’ll need to find gym classes targeted to those goals, such as strength-training for toning your body or spin classes for cardio and endurance. 

Don’t Overwork Muscles

The Department of Health and Human Services recommends that adults up to age 64 get at least 2.5 hours of moderate-intensity exercise each week, so you should work out three to four times a week. However, it’s important to take rest days, particularly after high-intensity workouts. Rest days are necessary to allow your muscles to recover from the stress of exercising and your body to metabolize glycogens and refuel. Not taking rest days increases your risk of injury, so make sure to schedule at least two into your workout plan.

Create a Nutrition Plan

Adjust your diet to reach your goals. Increase protein intake to boost energy and build muscle, which is best done during breakfast and lunch to avoid eating energy and fats that won’t be burned. High protein options include protein shakes, eggs, peanut butter, yogurt, nuts, and legumes. Cut back on sugars and processed foods, as they are empty calories that don’t provide sustainable energy.

A strong workout plan needs a quality gym to see it through. Jeff’s Quest Health Club in Northern Bergen County, NJ, offers clean facilities to meet every level of exercise. They have extensive equipment, on-site child care, personal trainers, and fitness classes to help you meet your goals. Learn about their facility online and call (201) 462-3030 to discuss membership options.