Planning your Workout is like mapping your route before a road trip. It is a must and helps you to carry out your commitment to your work out.
Click Here to Read Part 1 of Planning your Workout
Cardio
When it comes to cardio, you may have several goals in mind, but the most popular are heart conditioning and calorie burning for weight loss. Cardio exercise requires the following ingredients to be present:
Exercise Type
Another element you want to consider when you are planning your workout is your fitness level. What you love to do, and the equipment you have access to will all influence the type of exercise you pick. Walking may be a nice place to start for novices. Any action that engages the big muscles of the body (for example, the legs) and raises your heart rate counts, so do what you prefer.
Intensity of Exercise
Another factor to consider is how hard you want to work. Intensity can be measured using your Target Heart Rate, perceived exertion, or other means. Workouts of various types include:
Training that is ongoing: This workout would be equivalent to 20-60 minutes of medium-paced walking or jogging. This sort of exercise is beneficial for increasing endurance and conditioning the body. A 45-Minute Cardio Endurance Workout is an example.
Training with intervals: This workout alternates between high and low-intensity bursts of exercise, which helps to build aerobic power and burn more calories. This is an excellent approach to begin a running program (by alternating between walking and running) or to fast increase endurance. Interval Training for Beginners
Circuit exercise: This workout involves cycling through a series of movements, one after the other, with little or no break in between. This is ideal if you are short on time but want to get some good exercise in.
Exercise Duration for Advanced Cardio Blast Workout
Again, how long you exercise depends on your goals, physical level, and available time. Most goals require at least 20 minutes of exercise, but mixing up your routines is a fantastic way to keep your body challenged.
Whatever workout you choose, make certain that you:
Have a goal in mind: Don’t just go through the motions; instead, figure out what you want to achieve. Do you wish to travel more quickly than before? Can you go any further? Make certain that your workout serves that aim.
Variety: To keep yourself challenged, schedule workouts of diverse intensities (try an interval workout one day and an endurance workout the next).
Check-in with yourself as follows: Check in with yourself during the workout to assess how you’re doing and if you’re working at the appropriate intensity.
Strengthening Exercises
The fundamental rule for strength training is to work on all of your muscle parts at least 2 times a week for basic strength and health gains. However, how you structure your program will be determined by your goals and fitness level.
Your strength workout should include the following components:
Type of Workout. You have the option of doing a total body workout, upper body one day, lower body the next, or even a body component a day. If you’re a novice, a simple complete body workout is a wonderful place to start, and if you’re short on time, you may do a split routine alongside your cardio.
Strength training. The next stage is to decide which workouts to undertake and what type of resistance to employ. For a successful workout, use exercises that target all of your muscle groups and incorporate more compound motions. You can pick free weights, machines, resistance bands, cables, or a combination of all of these for a more diversified workout.
Use a sufficient amount of weight. The most common error I find in the gym is not using enough weight. If you’re just starting out, it’s important to prioritize form over intensity. However, if you’re an experienced lifter, use only enough weight to complete the necessary amount of reps.
Select your reps and sets. Again, the number of reps and sets you do will be determined by your goals. Perform 3 or more sets of 6-10 reps for muscle building, 2 or more sets of 8-12 reps for muscle and endurance, and 2 or more sets of 12-16 reps for endurance.
If your goal is to lose weight do this
Set up your strength routine to fulfill your goals, and focus on that throughout the workout. If you’re working on fitness and to lose weight, you might want to start with a total-body routine that includes a few exercises for each muscle group 2-3 times per week. If you’re looking to gain muscle, a split regimen can help you give each muscle the attention it requires.
Remember that you do not need to conduct aerobic and weight training separately. To save time and fit everything in, some folks do both in the same workout or on the same day.
Now comes the most enjoyable portion of the workout: the cool down. This is a critical period for the body to return to a state of rest.
The Importance of the Cooldown Period
- Slows the heart rate and respiration gradually.
- Helps to avoid dizziness or fainting, which can occur when exercise is abruptly interrupted and blood pools in the legs.
- Allows your muscles to rest and rebuild in preparation for the next session.
- Aids in the removal of waste materials such as lactic acid from your muscles.
- It allows you to finish your workout on a high note.
- Though the cooldown is frequently the finest part, many individuals skip it because they are short on time or just run out of steam and are ready to go on.
- Allowing yourself this time, on the other hand, will assist your body in healing and prepare you for the next workout.
Spend a few minutes at the end of your workout (especially your aerobic workout) to do the following:
Reduce your speed: When you reach the end of your workout, slow down and gradually allow your heart rate to decrease, just like you did throughout your warm-up.
Continue to move: Allow at least five minutes to walk around, particularly if you’ve been doing a high-intensity activity.
Keep moving until you’re no longer sweating and your skin is cold to the touch. Use this time to rehydrate by sipping water.
Stretch: After you’ve finished your workout, take some time to stretch the muscles you worked. Stretching can help the body relax and become more flexible. Hold each stretch for 15-30 seconds at a time.
Fuel up: Eat a small snack 30-60 minutes after your workout to assist your body in replenishing its energy levels and begin the mending process. Carbohydrates and protein, such as yogurt, a smoothie, or half a turkey sandwich, are often recommended by experts. You should also make an effort to consume enough water after your workout.
You can also utilize this time to practice yoga, which improves flexibility, balance, and stability. You can stretch and calm your body by moving through flowing positions like cat-cow, downward-facing dog, and warrior. Finish with the corpse position to give your body and mind a few moments to relax and enjoy how you feel.
To Conclude
Exploring each step of your workout might help you determine where you need to devote more of your attention. Is it easier for you to get started but more difficult to maintain going?
If you are having difficulty getting started, concentrate all of your efforts on what you can do to make that phase easier to complete. If that’s you, you might want to attempt new activities or restructure your routine to make it easier to complete. Don’t be scared to try new workouts to see what works best for you.