7+ 60-Day Workout Plan Examples – PDF
If the saying “Health is wealth” were a pair of shoes, it would already be terribly worn out after being used for far too many times.
Honestly, when you were growing up (or even now that you’re older), how often did you hear your parents tell you to eat your veggies, or your doctor advising you to drink eight glasses of water every day? These priceless counseling all imply the message that we should do our best to take care of our health because what would we be without it? You may also see 30-day workout plan to lose weight examples.
Being healthy and physically fit gives us the incredible chance of living our lives to the fullest. It allows us to travel, and work, and to simply enjoy our existence because we don’t have to think about health restrictions. There are no limits to what a person can do if he has a fit body and a sound health. You may also like 90-day workout plan examples.
Fortunately for today’s generation, a healthy body is far from being unreachable. Countless fitness magazines are dedicated toward helping men and women get the body they want. Diet regimens, vitamins, and food supplements are all contrived toward one common goal: helping all of us achieve our body’s maximum potential. You may also check out workout sheet examples.
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A 60-Day Fitness Plan
A common mistake we make when exercising and dieting is to push ourselves toward the end of the limits of our body for days and weeks at a time, and then slow down or completely stop the routine once we feel burned out or if the injuries we got from the extensive workout are hampering our productivity. You may also see exercise chart examples.
This cycle is not only ineffective, it is also terribly unsafe. What we are doing is not leading us to a healthy body. It, instead, is causing a muscular burnout.
To avoid this from happening, and to keep us from causing our body more damage than good, creating a strict 60-day workout plan can help us spread our workout days between heavy and light exercises. By doing so, we are avoiding the chance of overworking our bodies. You may also like daily plan examples & samples.
It will also help us organize the right workout schedule depending on important factors such as our age, fitness level, body goals, and physical issue that we may have. If your goal is to lose weight or to get into better shape, or simply to get healthy, there are three main components you need to include into your program:
1. Cardio Exercise
Any routine that will get your heart rate up can be considered good cardio activity. This can vary between walking, jogging, cycling, or even taking a fitness class. Any of these exercises can help with blood circulation. Since cardio requires you to move your whole body, thus increasing the need for energy, it is an effective way to burn fat. You may also checkout exercise schedule examples.
Although there are some forms of cardio that can work better when it comes to burning calories, all of them are effective in helping you shed all that unwanted flab. But aside from weight loss, cardiovascular exercise also has other important benefits to our body:
- Improved Heart Health. In our daily exercise, we often forget that our heart is also a muscle, in fact, one of the most important muscle in our body, that we need to strengthen by regular exercise. If we fail to do so, it will gradually weaken, and that can only pose negative health issues for us. By enabling our hearts to pump at a faster rate regularly, we will keep it fit and healthy. Have you ever noticed how you (or some other people you know) get easily winded just by doing common everyday activities such as climbing the stairs or walking a considerable distance? Well, it’s their heart’s way of telling them that they are not exercising their heart muscles enough. You might be interested in fitness schedule examples.
- Increased Metabolism. Aside from speeding up your heart rate, regular cardio activity can also increase other processes such as your metabolism. With an increased metabolism, it will be easier for you to maintain or lose weight, since having a high metabolic rate would mean that your body converts the food you eat into energy quicker than the average person. You may also see 30-day fitness plan examples.
- Improved Hormonal Profile. You probably already know that one of the best thing about exercising is that it helps your body release what we call the “feel good” hormones, which are much needed to ease fatigue and even depression, and which are also known to decrease a person’s appetite. Simply by exercising, a person can develop a more positive outlook on life, not to mention a better and healthier body, because they are receiving stress-relief benefits from these hormones. You may also like personal plan examples.
- Improved Recovery Ability. If you have just performed an intense workout session at the gym and you want to tone it down a little, jumping into the treadmill for a slow walk or a light jog will help your body shake off the recesses of the hard workout it just had. Doing a little more slower and moderately paced cardio can help reduce your DOMS (or delayed onset of muscle soreness) which is usually a certainty after a good body smashing at the gym. The cardio will help bring more oxygen-rich blood to your muscle tissues which can improve your body’s building process. This can result in a quicker recovery time, which means that your muscles will be ready for another session much quicker than it normally takes. You may also check out weekly workout log examples.
- Management of Diabetes. Unfortunately, this illness is as rampant as selfies nowadays. They are a product of irresponsible diet and the irresponsible diet of your ancestors (genetics). For people who are already inflicted with this disease, cardiovascular activities can help in managing it. The exercise will help increase the body’s ability to turn glucose into something more useful. A diabetic who regularly exercises will have better control of their blood sugar, and will not see as many blood sugar swings in comparison to those who don’t exercise. You might be interested in training program examples.
2. Weight Training
Weight training doesn’t necessarily have to include lifting super heavy weights or spending all of your time on weight training at the gym, but it does require you to do at least a little lifting. By doing so, you will develop stronger muscles, and we all know that the more muscles you have, the more calories you naturally burn which can lead to effective weight loss. You may also see workout checklist examples.
3. Flexibility Training
Embracing a full range of motion exercise, you would also need to have flexibility training. Even the simple act of stretching can increase your body’s flexibility and help your body recover after every exercise.
In designing your 60-day workout plan, you must get the right amount of these three types of exercise during every weekly routine.
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Reminders, Beginners!
1. If this is your first time taking your exercise regimen seriously, the important thing to remember is to slowly adjust into a routine.
Doing everything during your first day will not help you lose any weight or gain any muscle. The best thing you’ll get out of it is a sore body and a lack of dedication to continue. During your first exercise schedule, start with a simple cardio, and add a total body strength training. If that’s too much for your body to handle, stick with cardio first and work your way up during the next few days.
2. When you find yourself sore after subjecting your body to so many new activities, it’s okay to a few recovery days to give your body the chance to heal and rest. No, you won’t be cheating on your exercise this way. You are simply acknowledging that your body has limitations, and being sore could only mean that you overdid your routine and that you need to step back from it for a little while. You may also see fitness journal examples.
3. A typical beginner’s program will only include around two or three days of cardio and two days of strength training. No, this doesn’t mean that you’re a loser who is incapable of doing what grown-ups do. You’re simply giving your body the chance to adjust to the change in its lifestyle. You may also like 90-day weight loss plan examples.
4. Start with a moderate intensity to not shock your body. If you are still able to carry on a somewhat breathy conversation while working out, then that’s usually moderate intensity.
Starting Your Routine
Weeks 1 to 4
1. Schedule 40 minutes of exercise every day. 10 minutes of which will be designated for warming up, cooling down, and stretching. 30 minutes will be for the actual workout. Choose a cardio workout to exercise in moderate intensity for the next 30 minutes. Five different cardio workouts will complete your first week routine. You may also see 30-day weight loss plan examples.
The next three weeks should involve two days of resistance training workouts while leaving the other 5 days for more cardio. Beginner cardio can include walking, elliptical, treadmill, inline skating, and cycling, while beginner body-weight resistance can include push-ups, ball crunches, calf raises, pull-ups, chin-ups, and squats. You may also like 30-day meal plan examples.
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More Reminders, Beginners!
Actually, once you have finished this 60-day workout plan, you can no longer be considered a beginner. You have been promoted to an Intermediate Exerciser. However, despite being more experienced now, there are still a few things you mustn’t forget:
1. If your goal is to lose weight, increase your cardio to up to sixty minutes for about five times or more per week, depending on what your body can handle.
2. Your strength training schedule will depend on what type of workout you are doing.
3. Cardio and weight training on the same day is actually possible depending on your time constraints. It doesn’t matter which one you do first. In fact, varying your routine and trying different combinations is a great way to discover which one works better for you. You may also see fitness survey examples.
Weeks 4 to 8
1. By this time, your body should already have adjusted to the routine, so it’s time to increase your exercise’s intensity a bit. Continue doing cardio for 3 days each week and resistance training for the remaining two days. Effective exercises for this level may include bench press, leg press, shoulder press, dumbbell bicep curls, tricep extensions, seated cable rows, and pull-downs. You may also like onboarding 30-60-90–day plan examples.
You should also increase the intensity of your cardio workouts by adding both or either resistance and speed. Also add at least 35 minutes per workout to your cardio training.
For the Advanced Exercisers
If you have reached this level in your workout plan, congratulations! You have survived your first 60 days of routine exercises. Before you move on to longer and more intense workouts, make sure that you keep these things in mind:
1. As an advanced exerciser, you now have the option of scheduling your workouts. If you want to focus on your strength and muscles, you can split your routine to accommodate the exercises you want to do. You may also see workout log excel examples.
2. You can also up your cardio game. Incorporating high-intensity interval training and circuit training, and other advanced techniques can help you keep burning calories and build your body’s endurance. You may also like fitness brochure designs & examples.
3. Never forget to give your body the time to rest between such intense workouts. It needs it as much as exercise. Without rest, you may injure and overstrain your body.
Works 8 to 12
1. By this time, your body should already be shaping up. Keep the momentum going by adding some high-intensity training for your cardio sessions. Alternate short bursts of vigorous exercise with short rest periods of light to moderate pace for 40 seconds. Repeat the pattern at least 10 times each session. You may also check out diabetes action plan examples.
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Conclusion
Each person’s body is unique, and this is a fact that also applies to the way we react to exercise routines. Some lose weight quicker than others. However, if you maintain this pace for 60 days (and eventually move on to more intense workouts), you should be noticing several pounds of weight loss and tighter muscles by the end of this training plan. (Yay to you!)