Do you want to know a great all round workout plan to make your body fit, strong, strong and healthy? Don't look away. Not everyone wants to get bulging biceps, run a marathon, or lose five stone (although if you are, this advice can help too). Most of us just need a weekly routine that will keep us fit, strong and toned. So I'll share the details
a training plan that will allow you to do so. First, some general advice. Change your schedule
Sticking to the same workout every day is not only exhausting, it can also lead to high cortisol and adrenaline levels. This is a sign that you are under a lot of stress and it can weaken your immune system. Try to vary your training during the week, focusing on cardio one day, resistance the next, and flexibility the next.
How often should you exercise? cardio
Ideally, you should aim to push yourself with vigorous cardio, such as HIIT, running, or BODYATTACK™ classes, three to five days a week.
Every other day, you should do at least 30-40 minutes of moderate cardiovascular exercise, such as brisk walking, gentle cycling, or a BODYBALANCE™ class. Resistance
For two or three days a week, you should do resistance exercises. Aim for eight to ten large movements such as squats, leg presses, chest presses, and seated rows performed for 8 to 12 reps. Change
Three or four times a week, or after your workout, you'll want to stretch your core muscles. Hold the exercise at a point of least discomfort for 20 to 30 seconds, for three times. It's good to know that some exercise classes you can do at the gym include a combination of different exercise groups. For example, yoga can include a combination of moderate cardio and flexibility. Done
A man runs outside
Now that we know the ground rules, it's time to come up with a plan. A good weekly plan might look like this:
Monday - outside (hard)
10 minutes of warm up running
20 minutes of running outside (or on the bike)
10 minute run to cool down
Tuesday - At the gym (very low)
A 55-minute equivalency class
Wednesday - In the gym (strength)
1 hour Bodypump™ class
Or 45-60 minutes of complete physical training
Thursday - In the gym (strength)
30 Minute Pulse Push Workout
Friday - Outside (very limited)
10 minutes of warm up running
Gentle cycle time of 30 minutes
Saturday - In the gym (strength)
30 minutes of collective training
20 minutes to resist
Sunday - Outside (very low)
A quick 30 minute walk
Determine your stress level
If you want to measure the quality of your cardio workout, a heart rate monitor can be a useful tool. Vigorous exercise is 80-85% of your heart rate, while moderate exercise is 50-70%.
To calculate your heart rate estimate, subtract your age from 220. So if you're 30, your maximum heart rate would be 190 bpm.
Then, to calculate 80% of that, you multiply it by 0.80, which gives 152 bpm, and to calculate 85%, you multiply by 0.85, which gives 161.5. So, a 30-year-old man should aim to get a heart rate between 152 and 161.50 bpm for vigorous exercise. Recovery
Just as important as the exercise itself is taking a break from vigorous exercise each week to allow your body to recover. Long periods of non-stop vigorous exercise can temporarily suppress your immune system and put you at risk for illness. Additionally, the visible tears in the body from weight lifting take time (and proper nutrition) to repair. Our muscles are damaged when we lift weights, and our body repairs this damage, which ultimately leads to muscle growth. exactly what you want to achieve when you want to get a lean and toned appearance. As tempting as it may seem if you are training for a marathon or triathlon, for example, training hard every day, you may be doing more harm than good, so plan your recovery time. low in the middle of your workout.
Sleep is also a big part of recovery. Try to get seven to eight hours a night and turn off your phone, TV, laptop and tablet an hour before you go to bed for a better night's sleep, because the blue light from these devices appears to decrease in quality. of sleep.
When to avoid exercise
Sometimes you may need a complete break from exercise. You should avoid high intensity exercise when you are sick. If you have a cold or flu, regular exercise can be continued if symptoms are mild, but you should stop exercising and rest if you have fever, body aches, fatigue, or other severe symptoms. Taking a few days to recover will allow you to get back to the gym sooner, as you try to train despite an illness that may make you worse.