Exercising is a very healthy and recommended habit. A good physical training plan helps the body and mind and can also be a fun recreational activity. It is always advisable to have the advice of a professional, or follow the advice of experts for the expected results with the exercise. On the other hand, many people improvise their activities and leave the benefits to chance. In this article we will tell you how to design a good physical training plan based on your goals and objectives.
Tips for planning physical training
If you’ve been going to the gym for a while, but you get a little bored, or you don’t see the results you want (even if you try a lot), maybe it’s because you’re choosing the exercises wrong or you’re not doing them right. Mayo Clinic specialists recommend that the routines of your physical training plan include aerobic activity, muscle strengthening, balance, flexibility and stretching. Check out these keys for a perfect physical training plan: You want to know more? Read: 4 drinks recommended after your training routine
Organize your training schedule
Training schedule How many days and hours per week can you afford for the exercise? How will you replace those days you can’t attend? What are you doing on the weekends? Set the minimum number of times you will train weekly and do not descend from that number. It sets a realistic goal, because if you say you’ll go from Monday to Saturday and then only go on Wednesdays and Fridays, you’ll feel frustrated and even guilty. Keep in mind that weekly sessions and the type of exercise also depend on your goals.
This way, to gain muscle strength you need 4 to 5 days in your training plan. To lose weight, between 3 and 4 days and the same to increase your strength levels.
Sets cycles for goals. One of the main mistakes in exercising is to want to achieve the goals in record time or just look at the end result. If your intention is to lose 10 kg, then you should start setting intermediate goals of, for example, 2 kg.
The whole plan can take 5 months, but the cycles can be 4 weeks. So you’ll feel you’re on the right path to the finish line.
- Choose simple routines
The exercises to start always have to be simple and also work a lot of muscle groups at the same time. We can also not forget to include a few minutes of cardio (tape, bicycle, climber…) in the training plan. Can not miss in your routine: Squats, Hip elevations, Bench Press, MasterAbs. To avoid getting bored and muscles working harder, we recommend changing the plan every 4 weeks and, if possible, adding more weights or more repetitions.
- Assess your physical condition
It is important to be realistic and aware of one’s own capacities and obstacles. To begin with it would be good if you weighed and measured, to know your starting point. There are different tests done by coaches to determine a person’s physical condition. You can even have a strength test that evaluates your heart and lungs.
- Make a tailor-made training plan
exercises-morning Following the diet or training of your athletic best friend, neighbor or sports cousin is not a good idea. Although physical training is beneficial, more exercise or more effort does not mean you will get better results. Doctors Mary Jo Kreitzer and Archelle Georgiou of the University of Minnesota prevent the risks of excesses and ensure that the balance between daily physical exercise and rest helps strengthen the body.
- Get motivated
There are different ways to go to the gym with joy and not as if it were a burden. For example, you can think about the good you’re doing to your body, the results you’ve already achieved, how you’re avoiding certain diseases, etc.
- Gradually increases series and repetitions
It will all depend on the routine although, in most cases, they are done from 3 to 5 series to start. As for repetitions, the minimum recommended is 8 and the maximum (for beginners and midwayers) is 15. If your idea is to increase your strength and muscles, you can vary the repetitions according to the session. For example, on Monday between 5 and 8 repetitions with high weights; on Wednesday between 12 and 15 repetitions of low weights and on Friday between 8 and 12 repetitions with average weights. Breaks between each series also change. If you do up to 3 reps for 3 minutes, if you do between 4 and 7, Rest for 2 minutes, and if you do more than 8 reps, rest for 1 minute.
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- Don’t forget to sleep well
Even if you have organized in such a way that every day you go to the gym or exercise, it is very important to give rest to the muscle groups worked. If in one session you train higher, the next it would be good to exercise lower train. Remember that sleeping well at night is fundamental to your recovery, and even to achieving your goals faster.
- Don’t fanatices
This is a very common” mistake ” when we plan our training.At first we go to the gym every day, weigh or measure, see how to increase loads or how to hold out longer on the fixed bike. But be careful, because the ends are never good. Progress slowly and strive harder every day but exercise does not become an obsession.
- Follow your progress
You can keep a diary, make notes on a notebook or on your mobile. The important thing is that you follow the changes in weight, Center, or even how your clothes look. There are people who take photographs to compare themselves and others who write everything on a blog.