If you want to reach your fitness objectives, creating a workout plan is essential. Without one, you could set yourself up for failure.
For instance, if you want to shed pounds and get fit, create an effective workout that targets all major muscle groups. Furthermore, remain consistent and diligent when training hard.
Cardio
Cardiovascular or aerobic exercise boosts your body’s capacity to breathe and oxygenate its cells, enabling them to work more efficiently. This can be accomplished through various activities such as running, cycling, walking or dancing.
Cardiovascular exercises not only offer physical benefits, but they can also lower your blood pressure and decrease the risk of heart disease or diabetes. Furthermore, they increase physical endurance and stamina while strengthening immunity.
High Intensity Interval Training (HIIT) is a type of cardio workout that involves short bursts of intense effort followed by brief rest periods. You can complete these for five minutes or longer, depending on your fitness level and objectives.
No matter your level of fitness or experience, selecting an exercise plan that works for you is critical. Start slowly if you’re new to exercising and gradually progress to higher-intensity exercises as your strength and fitness increase over time.
Strength
Strength training is an integral component of any workout plan, particularly for those looking to build muscle size and strength. Not only does it prevent the muscle mass loss that inevitably comes with ageing, but it can also benefit your overall health by building bone density.
According to the National Physical Activity Guidelines, you should strengthen all major muscle groups (legs, hips, back, chest, abdomen and arms) two or more times a week with at least 48 hours between sessions. One set of eight to 12 repetitions of the same movement per session is effective; however two or three sets may be better for results.
As you gain strength, you can increase the weight you use and decrease reps. This technique, known as progressive overload, is an excellent way to break through plateaus in your workout regimen.
Flexibility
Flexibility, also known as stretching, is an integral component of your workout program. Not only does it improve range of motion and posture, but it also muscle coordination which can prevent injuries and alleviate pain.
Flexibility can improve all aspects of your workouts, from running to lifting weights or playing tennis. Not only that, but it can also help prevent injuries from arising in the first place!
Make flexibility exercises part of your weekly regimen three to five days a week, after cardio and strength training as a warm-up.
Stretching is ideal after a few minutes of light exercise, such as walking. This will warm your muscles up and enable them to be stretched further without feeling tight or uncomfortable.
You can also try foam rolling or daily exercises such as squats to increase your range of motion. However, it takes a lot of practice to achieve greater flexibility.
Recovery
Recovery exercises are an excellent way to keep your body moving while also giving it time for healing. They can reduce soreness, enhance performance and build endurance.
To achieve optimal recovery from exercise, select the right workout for your objectives. When making your selection, take into account time constraints, current fitness level and desired outcomes from exercising.
A great recovery workout can be a low-intensity activity that gets your blood flowing, is stress-free and aids in recovery. Examples of such activities include walking, stretching or yoga.
Active recovery can be done on rest days, between sets of high-intensity strength training or even after a challenging session. A popular option for active recovery involves cycling at no more than 60% of your maximum heart rate (MHR).
Swimming is another low-impact recovery workout that can be beneficial for athletes who have recently completed a strenuous HIIT workout. Furthermore, static stretches performed after your warm-up and before beginning your actual workout can increase blood flow to muscle tissues while relieving inflammation.
