What is a fitness plan?

A fitness plan is a systematic and detailed model made by an expert in sports medicine to instruct the proper and efficient exercise activities.

The aim is to improve the condition, constitution, and nature of the patient's body, taking in: 

• flexibility; 
• strength; 
• power; 
• endurance; 
• balance; 
• agility; 
• coordination, and;
• energy, among other variables.

With an exercise routine, the neuro-muscular system will function better, as well as increased muscle tension, improved action and response time, muscle hypertrophy, improved blood flow, and/or regenerating blood vessels.

At the time of preparing a training plan, it's important to:

• know the physiological information of the patient; 
• their age; 
• the amount of sport that they normally do; 
• the maximum amount of time they can train; 
• how many sessions will be needed, and;
• their abilities.

What are the most important types of exercise?

There are four different types of exercise that are most important.

1. Aerobic: a cardiovascular conditioning form of exercise that brings oxygen to the muscles
2. Strengthening: exercises which improve strength and endurance
3. Stretching: exercises on specific muscles or tendons to improve elasticity, resulting in better muscle control, flexibility, and range of motion
4. Balance: exercises that strengthen muscles which keep you upright, usually in the legs and core

For some fitness plans, core exercises are a separate fifth type of exercise.

What is a good and balanced fitness plan?

A balanced fitness plan will include all the important types of exercise in a schedule routine that is best for the patient's body, abilities, and lifestyle. It isn't necessary to include all the types in each training session, but a decent variety should be factored into the regular routine.

How frequently should I exercise?

For a healthy training plan, the generally recommended frequency of each exercise type is:

• Aerobics: at least five days a week for 30 minutes
• Strengthening: two to three days per week
• Stretching: two to three days per week, at least 60 seconds per stretch
• Balance: at least twice a week

The exact frequency will vary from person to person.

How do I make a fitness plan?

If a sport medicine expert isn't involved, it's important to consider health and safety when making the fitness plan, as well as the aim. Things to consider are:

1. What exercises are best for the individual's goal
2. The number of exercise repetitions your body can handle
3. The amount of rest time between sets depending on the exercise and your body
4. How much weight you are able to lift without injury
5. The length of time you can commit to the session
6. The number of days per week training
7. Keeping track of training sessions

If any exercises cause pain or discomfort, it's best to avoid doing them so as to prevent injury. If an injury does occur, seek advice from a medical professional.