If you are a novice or you are trying to return to exercise, knowing where to begin is a challenge. The appropriate workout plan will rely on many factors like your goals, age, fitness level, and any physical constraints you may have.
Types of Exercise You Need
Whether your objective is to get in finer shape, lose weight, or get healthy, there are three key elements to a good exercise program:
- Cardio exercise: Any activity that gets your heart rate up is cardio, from walking to cycling or getting a fitness class. Irrespective of the exercise, it is always wise to perform 6 to 10 minutes of light cardio.
- Weight training: You do not need to lift heavy loads or even spend many hours on weight training initially, but you do need to lift. It will make your muscles stronger, which helps with losing weight.
- Flexibility training: You also need to have the flexibility to undergo a complete range of motion for every exercise. Stretching enhances flexibility and enables your body to recover after exercise. Although few people desirably set apart a day to target flexibility, you do not need a separate workout for this.
Some people fix a schedule with days dedicated to just cardio or strength training, but, these can be done on the same day or even together with HIIT (high-intensity interval training).
Where to Start
Not all exercise programs fit everyone, but it may help to see a sample workout schedule that comprises all the workouts you need, whether you are searching for beginners or advanced exercisers.
These sample workouts will give you a point of departure, but they are only recommendations. To get started, initially, you need to find out your fitness level so you know whether to apply beginner, intermediate, or advanced schedules.
Beginner Workout Schedule
If you are novel to workout consider these things before you start:
- Comfort into exercise: Start with a basic cardio program and a complete bodyweight training routine. If you feel that’s a bit much, just start with cardio and let it be good enough.
- Remember to rest and recover: You may require additional recovery days to help your body to break and heal. It is natural to be sore when you attempt new activities, but if you will not be able to move the next day, it means you overdone it and may require to step away your next workout.
- Get it to work for you: A normal beginner program will contain two days of strength training and around two to three days of cardio. You can combine these workouts if you do not have five days to spend on them.
- Learn to oversee your intensity: Many beginners will initiate working out at a medium intensity. It implies you are nearly at a Level 5 on the PES perceived exertion scale. During working out, if you can keep on a somewhat breathy conversation, that is typically a moderate intensity.
Intermediate Workout Schedule
If you have been working out for a minimum of three months regularly, you belong to this category.
- It is a perfect time to try interval training one or two times in a week, which will make you more bounce for your ounce.
- Don’t scrimp on muscle-building: It is the best way to lose weight because it promotes metabolism and builds muscles. Your strength training schedule will rely on the type of exercises you are performing.
- Keep an eye on your calories: To lose weight, you need to take in low calories than you burn, thus looking at your diet is still very important.
- You can perform weight training and cardio on the same day: No matter which one you do first, keep modify your routine and try various combinations to discover the one that is good for you.
Advanced Workout Schedule
If you are exercising routinely for various months and perform many activities, this category is for you.
- To keep things interesting, mix up your workouts: As an advanced exerciser, you have plenty of choices for scheduling your workouts. If you wish to target strength and muscle, you can divide your strength routine, even more, performing pull exercises one day and push exercises on the other day.
- You can make your cardio more extreme: You can do this by integrating high-intensity circuit and interval training, or other advanced cunnings to burn calories and build stamina.
- Pause and recovery are essential: The main focus must be on allowing yourself to rest between high-intensity exercises. So much intensity can cause damage, overdoing, and fatigue.