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Today we offer once and for all to figure out how to independently create a productive training program.
If you’re new to exercise or trying to get back into it again, it’s hard to know where to start. The right workout schedule will depend on a variety of factors, such as:
Your age;
level of physical fitness;
your goals;
any physical limitations you may have.
How to start? Be sure to determine your level of fitness – beginner, intermediate or advanced.
The complete workout program you need
Whether you want to lose weight, get healthy, get in better shape, or do all of the above, there are three main components to a good exercise program.
cardio exercises. Any activity that increases your heart rate, from walking or jogging to cycling or exercising. Regardless of the exercise, it’s always wise to warm up with light cardio for 5 to 10 minutes.
Power training. At first, you don’t need to use heavy weights or even spend a lot of time on strength training, but you do need to lift weights. Your muscles will become stronger, bulkier, and bulkier, and the more muscle you have, the more calories you burn overall, which helps with weight loss.
Flexibility training necessary to complete the full range of motion for each exercise. Stretching increases flexibility and helps your body recover from exercise.
While some people prefer to set aside a day to focus on flexibility, you don’t need a separate workout for this – stretching should be included in every workout as a warm-up. Some people prefer to set a schedule with only days dedicated to cardio or strength training, but these exercises can be done on the same day or even in combination with intense workouts.
Set a weekly schedule in advance to get the right amount of exercise for each of the three workout types throughout the week.
Beginner level training schedule
If you are new to exercise, start with a simple cardio program and general strength training. If this is too much, just start with cardio and that will be enough.
Monday – cardio (cycling, walking, elliptical training), 10 to 30 minutes.
Tuesday – stretching, strength exercises up to 30 minutes.
Wednesday – cardio as a warm-up / yoga / stretching.
Thursday – cardio 10 to 30 minutes (you can do the same workout as on Monday or a new one).
Friday – repetition of the exercises performed on Tuesday.
Saturday – feel-good cardio.
Sunday – relaxation.
Intermediate training schedule
If you have been exercising regularly for at least three months, your level is close to average. The suggested schedule will help you increase muscle mass and strength.
Monday – 30 minute cardio workout. Strength training of the upper body. Stretching.
Tuesday – 45 minute interval workout on the treadmill. General strength training. Stretching.
Wednesday – 30-minute low-impact cardio (two cycles). Strength training for the lower body. Stretching the lower body.
Thursday – yoga / stretching.
Friday – general strength training.
Saturday – cardio endurance training.
Sunday – relaxation.
Advanced training schedule
If you’ve been exercising regularly for a few months, you fall into the advanced category. Below is an example of an advanced training schedule.
Monday – Strength training for chest, shoulders and triceps. Intense cardio workout.
Tuesday – strength exercises for the lower body.
Wednesday – strength exercises for the muscles of the back and biceps.
Thursday – yoga / stretching.
Friday – intensive strength exercises for all parts of the body.
Saturday – intense cardio workouts.
Sunday – relaxation.
These are just examples and may not be suitable for everyone. But the most important thing to remember is not to rush. Start where you are, not where you want to be. See also: How to eat before a workout?
It is also important to have a basic knowledge plan
- Warm-up at the beginning of the workout. Warm up for 5-10 minutes, then 3-4 exercises for one of the large muscle groups (legs, back, chest), after which – 4-5 exercises for secondary muscles (most often the shoulders are combined with legs, biceps with back, and triceps with chest) and at the end of the workout – a hitch (5-10 minutes). If you want to lose weight as quickly as possible, then 20-25 minutes after the training are allotted for cardio.
- Determine Top Priorities. Lagging muscle groups (especially secondary ones) can be trained twice a week – however, with a 2-3 day break for rest (for example, on Monday and Friday). In addition, for a targeted study of the press, 3-4 sets of planks can be included in the warm-up, and hanging leg raises or another “big” exercise for the muscles of the body can be included in the hitch.
- Choose the right exercises. In the first block of exercises (working out large muscle groups), it is recommended to include basic exercises or their variations in simulators. In the block of exercises for secondary muscles, it is necessary to include various exercises, varying them to assess effectiveness. However, the direct choice of exercises depends primarily on what kind of equipment and simulators you have at home or in your gym.
- Plan the number of sets and repetitions. The total number of approaches for each large muscle group is recommended in the range of 12-15 – that is, 3 exercises for 4 sets or 4 exercises for 3-4 sets. In the first block of exercises, more working weight and fewer repetitions are used (from 5 to 10), in the second block – lighter working weight and an increased number of repetitions (from 10 to 15).
Want to know more? Watch free Alex Fitness online workouts. With the right program, your exercise will be much more effective!