Top 7 Tips How to Organize your Workout Routine

A: The purpose of the training is necessary to get the necessary result from your workout routine. Often, the goal of training depends on whether the person is a professional trainer. Or he will be unskilled.

And just want to maintain his physical shape at a certain level. The purpose of training is necessary for an individual training program. Knowing his goal, the person will be sure. That the exercises will allow him to achieve the desired result in a short time.

The purpose of training is chosen before the start of training. But can be changed in the early stages. When a person will assess their physical abilities. And clearly set the desire to achieve a particular result in sports.

A: It is impossible to work on achieving several goals at once. Since this will not allow achieving the desired result. For example, if you choose an increase in muscle mass. And the creation of a relief body. Then a person will do various exercises on the same workout. The muscle mass may increase due to this. Then without special strength exercises, he will not be able to make his press relief.

Depending on the chosen goal, a training program, a diet, and a number of approaches to the exercise are selected. Pursuing several goals at once, the person will train in vain, wasting his strength.

Suppose you have just started your workout routine. Or have already gone for a short run a couple of times. But for the time being, you have little idea how much you need to train. Believe us, 3 times a week will be quite enough.

Mind the distribution on days Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. That is, you should not practice every day. Even the opposite – let your body rest. If you keep this training schedule fixed for a long time. Then you will not have to wait for the result for a long time. You will really become stronger and more enduring.

If you have more time and the desire to achieve the goal as quickly as possible. Then alternate power and regular loads by day. That is, for example, on Monday you do strength training in the gym. And on Wednesday – light cardio, no more than 30 minutes. Against the light aerobic exercise.

The result from strength or speed strength training is great. The main point – do not overtrain. However, this applies to all levels of training. And in no case feel free to a little extra weight or low intensity. Remember, your goal for the first time is consistency. Do not forget to monitor the state of the pulse every day. Sometimes it is the only indicator that can tell you about your real health condition.

Many of us sometimes begin to approach the workout routine not right. Simply because they want to achieve results as quickly as possible. But believe us, daily workouts of 2-3 hours will not be effective. So do not neglect the rest. Even professional athletes need time to heal.

If you are already used to training 3 times a week. And want to take part in a competition or race. Then make a workout routine with 4-5 training days per week. For example, Tuesday-Wednesday-Thursday-Saturday-Sunday. It turns out that a week consists of two microcycles for 2 and 3 days.

Experiment with the intensity during your workout routine. Do not be afraid to go into the anaerobic mode, watch your pulse. Train in anaerobic regimes no more than 2 times a week. For example, in the middle of the week and at the end. Always alternating them with low-intensity days or days of rest. It is precisely that training of different tempo will help to succeed.

If you are already an experienced sportsman. And take part in competitions. Or just have a perfect physical shape. Then we doubt that you will get to know something new in the training process. But at the high level of training, the main thing does not change. It is the ability to monitor your feelings and general state.

Especially when you need to take part in the competitions. And the pulse indicators can be within a norm. And the additional training can only harm you. This happens when the fatigue and the strong desire to stay a home appears. During such days it is better to have a good rest. The workout routine can comprise 5-6 training days in a week. It is while a period of intense training. And 3-5 days while maintaining the shapes.

When you are in competitive form or close to it. Then high-intensity training in anaerobic mode should be about 15-20% of all your activities. The remaining 80% are very quiet activities. If there is a heart rate monitor. Then conduct a training in 1-2 zones. This means that you do not need to exhaust every day on hard training. It is enough to train right and listen to the body.

It is the most common exercise method. And each of you uses it all the time. The point is very simple. You do the first approach of the first exercise. Have a rest. Then go to the second approach of the workout routine. When you “get rid of” the first exercise, you rest and move on to the second. And so on all the training.

This is the easiest and most popular way to do a workout. And we advise all beginners to start with it. It is great for increasing strength and muscle mass. But not good if it comes to losing weight. Exercise intensity is too low. Workouts with this approach are purely strength in nature and are far from aerobics.

But even if you came to the gym to lose weight. But you do not have the experience of training. You better work out separately for the first month. And then go to a more complex version – supersets.

With the separate method, usually, there is one tendency. The most difficult and energy-intensive exercises are put at the beginning of the training. When there is more strength. That is, they begin with basic exercises, and finish with minor ones.

It is when one approach consists of two or more approaches from different exercises. In other words, if you do one approach of one exercise. Then, without rest, one approach of another exercise is a superset.

What is the reason to do in such a way? First, the intensity of training increases. That is, for the same amount of time you perform more approaches. And we know that the greater the intensity, the greater the needs for burning fat tissue. It turns out that whatever version of supersets you choose.

Such training will always be more fat burning than training with separate exercises. It is due to the increase in the intensity of training. Most often supersets from two exercises are used. Sometimes more. Mind that the more exercises you want to put into one superset, the greater strength endurance you should have. Superset of three or more exercises – only for rather experienced athletes.

This method is nothing like power aerobics. That is, it is a cross between pure aerobics and strength training. The main point is that all the exercises you do in a circle.

Suppose you have 10 exercises per workout. You perform one approach of the first exercise. Then, without rest, one approach of the second exercise. And so on, until you do without rest on one approach in all exercises. Thus, you get one mega-approach. Which is one circle. Then, after resting, you go to the next round with the same exercises. And there may be several such circles for training. Usually from three to five (depending on the number of exercises).

As you, probably, guess. This method of training is very hard and suits only quite trained people. You must have good strength endurance (which does not come directly).

In the process of power loads, the blood flow is accelerated. And metabolic processes in the body are stimulated. And the last process continues after the end of the workout. Strength training also requires a lot of energy. Resulting in a huge amount of calories burned during exercise.

However, if we are talking about short and very intense power loads. Then the body burns, first of all, carbs. And not fat stores, with the goal of “energy supply”. But then, in order to recover, it is used and fat reserves. And this effect lasts a long time after the end of the power exercises.

And what happens to the fats in the process of cardio? Increased oxygen consumption by the body leads to the fact. That the calories during such active exercises are consumed with amazing speed. And a slight weight loss is noticeable even on the weights after a workout. But after them, the body does not require a long recovery. So in this case, the effect of burning fat is very short-lived.

So what to chose? Running, swimming, aerobics or gym workouts? As each kind of sports has its pros and cons. It is advisable to include all mentioned above activities into your workout routine. Yes, with the help of cardio exercises you can burn weight fast. And strength training will allow spending calories even after the workout.

In order that your workout was the most effective. Start your complex with the strength exercises. The following cardio exercises will help to burn more fats. You can distribute the cardio and strength exercises. And practice them in turn. For example, exercising on the running treadmill in the first part of the day. It will help you to get rid of the fat deposits got in the previous day. And the evening training will help to lower the level of fat deposits in the body.

In general, making the complexes for your workout routine. Fitness trainers advice such an approach:

If you want to maintain your shapes. And you do not need to lose some kilos. Then focus on cardio training.
If you need to lose weight. Moreover, you want to lose certain kilos. In that case, give preference to strength exercises. You will not achieve the desired result without them.

As a rule, the workout routine starts with basic exercises. And also, with larger muscles. Large muscle groups are legs, back and chest. It is no secret that muscle groups differ in size. Here is a list of ascending muscle groups:

Hands (the smallest muscle group)
Delta (shoulders)
Chest
Back.
Legs (the largest muscle group).
When performing basic exercises. Not only the muscles to which the main load is directed work. But also other (auxiliary, stabilizing) muscles are included in the work. For example, when performing the bench press, the triceps is actively involved in the work. As well as the front (pushing) delta. Therefore, if you train the triceps at the next training session. You will most likely overtrain it. Because this will be the second training session in a row.

Here are the muscles that are included in the workout when training large muscle groups. It can also be noted that when training the legs, for example when performing dead thrust. The back and muscles of the core (press) can be included in the work.

Chest (front delta + triceps)
Back (back delta + biceps)
Shoulders (triceps)

Muscle antagonists are muscles that perform opposite functions. For example, biceps – bends your arm at the elbow. In its turn, triceps – straightens. Training antagonists in pairs is very effective! The main thing is to do the exercises correctly.

For example, if you first made a triceps approach, before working on your biceps. Then when you flex your arm for biceps. You will have to additionally overcome the resistance that the triceps have to aspire to contract. Such a problem. Therefore, we first do the biceps, and then the extension on the triceps.

We repeat that this is very effective. Because having made an approach to an antagonist’s muscle after a muscle to be trained. You additionally stretch the muscle that you train. Thereby adding to its faster recovery. As well as increase its blood filling. Here are examples of antagonist muscles that are effective to train in a bundle:

Biceps + triceps.
Back + chest.
Front deltas + rear deltas.
Hip quadriceps + thigh biceps.
Back + front and middle deltas (various presses).
Chest + rear deltas (swinging, thrust).
It is very important to mind the order of exercises in your workout routine. Where you will perform them. Do not forget about the correct way of doing exercises.

You need to understand how many approaches and repetitions you need to do in different exercises. For example, an athlete-bodybuilder must know the number of repetitions for muscle growth. That is, how many repetitions to do to the mass (if he gains weight). And how many approaches and repetitions to do on the relief (if he dries). The number of repetitions in the approach depends on what you want to receive as a result of training.

For the strength growth, 2–4 repetitions in the approach are usually enough. Weights are taken at the same time large, close to the maximum.
To gain weight, the athlete must perform 5-10 repetitions. Working weight will be less than when working on the force. But still rather significant. The number of repetitions per mass should not be large. Often sets of mass and strength are referred to as separate training. Although the force grows after the mass. But the mass after the force – not always. It happens that a small muscle volume is more effective than full mountains of muscles. You can meet this in your life. It all depends on what percentage of muscle fibres are involved in the work.
When working on topography or losing weight. It is important to burn a lot of energy due to fat. Do this you allow a large number of repetitions with medium and light weights. Do 15–20 repetitions until your muscles start to burn.
Note again that for optimal training, you need to correctly choose working weights. It is necessary to ensure that with this weight you can make exactly the planned number of repetitions. If you can’t even make 1 extra repetition, that would be perfect. In practice, this happens rarely, so do not despair.

We should tell about how many repetitions are done on mass with an increase in the working weight. Following your own workout routine, it’s simple. When moving to a new weight. First, perform with it the minimum number of times in the range (5). And then increase to the maximum (up to 10).

There are cases when a person participates in competitions where the maximum number of repetitions is required. For example, in a crossfit). Here you need to train it on the amount. You will have to forget about how many repetitions and approaches to the mass, relief, or anything else. So, how to increase the number of repetitions? Here are a couple of techniques.

First, you need to work on maximum repetitions with a good rest. Naturally, in each following approach, you will have fewer repetitions than the previous one.
The second technique is various “ladders”. For example, increase in working weight and work on a maximum by quantity. Or you can choose a specific weight and make 50 repetitions with it. Then increase the weight and do as many repetitions. One day there will come a time when your muscles can no longer perform a single repetition.

Actually, there can not be a universal workout routine program for several people. In each case, it will be different. Depending on the aim and for whom it is created. The program for men and women will differ not only in the level of load. But also depending on the goal. It can be the relief, weight loss or just getting healthier.

For girls, the main goal is a beautiful figure. Sometimes the main accent is made on some body parts. Such as abs, buttocks and so on. Men are often interested in bodybuilding for muscle growth. It is like the trend in men’s beauty.

Considering the age, body type, health condition, physical training level. Besides, the experience of exercising in the gym. The personal plan of workout routine is created. It is necessary to correctly create the individual program with the exercising complex. That perfectly fits your goal. For example, Crossfit is a high-intensity training. So it will not suite the beginners. Here a good level of physical training is needed.

Do not forget to make also nutrition program. It is also an important component of your workout routine. Without it, you will not see the result. Especially if you decided to lose weight. A proper nutrition guarantees up to 70% of success. It notices the increased load on the muscles. And provides the sufficient protein intake into the body. For example, in form of protein cocktails. Muscle growth occurs not in the process of training. But during the rest. And without an additional “building material” it will be less intensive.

The safety of exercises is very important. Especially if you train on the treadmill at home. It will be hard to achieve a great result with muscle gain while training at home. That is why it is better to build a workout routine aimed at muscle mass only for the gym. But fitness program can be very effective at home.

In fact, you can perform similar exercises for hours. But you do not get the desired result. Moreover, you can even harm yourself doing that. The theoretical knowledge is needed. To correctly define the periodic loads. And build your own workout routine for a week.

There are lots of video programs from popular style icons. That are in trend. Of course, it is mainly women’s obsession. You can try using them. But the optimal variant will be creating your own workout routine. With taking into account your individual characteristics. It is hard to define the needed load yourself. Moreover, it should slowly increase with a time.

It is necessary to consider your body’s recreational abilities with a time. As a rule, breaks between attending the gm should be 1-2 days. But if you need more time for recovery after your strength workouts. Then maybe you should lower the load. Building the workout routine online include a detailed plan for all training. There are a warm-up, set and sequence of exercises, the nature and level of load, the number of sets and approaches in each exercise. Besides, the pace of their performance, intervals for rest. So while building your workout routine, use our pieces of advice. And you will definitely achieve success. Good luck!