This is the first week in years that I have not had a “workout schedule.” Basketball season meant 6 practices and/or games, 3-4 lifts and 3 conditioning workouts each week. The off-season meant getting in shape for the upcoming season – playing 4 times per week, lifting 4 times per week and runs/sprints twice a week. Since basketball ended, I started making my own workout schedule. Yes I’m a planner by nature but it’s also what I’ve known.
On Sunday I did not make a workout schedule because I was waiting to hear the doctor’s thoughts in regards to my knee. Upon seeing the doctor yesterday, running and Crossfit are still no-gos. Not fun, but I don’t want to whine so I won’t; I’m trying to focus on what I can do. This recovery is taking longer than anticipated so I renewed my membership at the spinning studio and made a plan for the next few weeks. Some people may think I’m neurotic but for me, it is being prepared, goal oriented and making time for something that I love to do.
I think planning your workouts is a great way to stay organized and on track with whatever goals you may have. If it’s written down, in your phone or on your mind, it holds you accountable. However, as I’ve come to learn, sometimes you need to adjust the plan. Just like my meal plan, my workout plan is not set in stone. If something comes up, I adjust. But that “something” isn’t usually I don’t feel like it — it’s getting together with a friend or a family commitment. I’m all for getting your workout in but not if it’s taking away from other things in your life.
These are the four strategies I employ when making my workout schedule for the week.
Find your time: I am a morning person and I love starting my day with a good sweat — I feel so energized to take on the rest of the day. Another perk to working out in the morning is that it almost always fits into my schedule. But if the thought of 5am makes you cringe, figure out what time works best for you, your body and your life to exercise. Read: 5 Ways to Become a Morning Workout Person
Alternate workouts: Crossfit, yoga and running are my main forms of fitness — well spinning is becoming a close fourth. Crossfit and running are physically taxing so I try not to do those on back-to-back days. Depending on the level of yoga class I go to, I consider it to be “active rest” so I try to sandwich yoga or a lighter activity in between more intense forms of exercise.
Rest days: My rest days follow this pattern too. Crossfit, yoga, run, yoga, Crossfit… REST! I typically have a rest day once a week but if I don’t have a rest day scheduled and I can barely walk up the stairs from dead-lifting, I’m not about to push my beyond beyond its’ limits. Read: Listen To Your Body.
Other factors: Before making my plan, I go through my other commitments. If I have a late night on Thursday, I’ll likely make Friday my rest day. If I’m working at the yoga studio on Saturday and Sunday, I’ll likely plan to go to a class one of those days because it’s convenient. Do what works for you.
Today, I’m taking a rest day. Whatever is on your agenda, I hope it’s awesome!
Questions of the day…
What are your thoughts on scheduling working out?
How do you plan your workouts for the week or do you “wing it”?