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Learn how to build your week at the gym – Health



Knowing what physical goals are in the medium and long term are the first steps in determining the intensity and volume (series and repetition) of training routines.

Most people they are trying to lose weight, define muscle (what people call toning) or increase muscle mass, and in one of these cases patience, discipline and good nutrition are needed.

But, in addition, it is necessary to arm routinely with strength and cardiovascular training properly to achieve the expected results and avoid excesses that can cause injury in the future.

After personal goals are determined, the availability and amount of time that can be used for training must be determined. Whatever the purpose, must have a minimum of three training sessions per week, at least half an hour, so progress, though slow, is seen.

In addition, the physical level must be considered. In a person's routine who exercises 3 times a week, more muscle groups exercise per session, but this results in lower volume and intensity per exercise and this in turn affects the speed of progress in endurance and strength.

Although the amount of time is not always proportional to the effectiveness of the exercise, it is necessary to optimize it in the gym to progress in the desired results.

As much as you of those who go to the gym from time to time, you must have heard of the classic division of routines by muscle groups and on the days of the week, groups that combine large muscle groups with secondary ones. Here are some examples of how to distribute muscle type training:

3 days routine

Monday: legs and shoulders
Wednesday: back, stomach and biceps.
Friday: chest and triceps

Exercise three times a week with a routine like this includes all muscle groups, although progress will be slower due to the frequency of stimulation for each muscle, because it only allows the same muscle group to exercise once a week.

This does not mean that this type of organization is bad at all. But yes it's easier to practice four times a week. In fact, it is recommended for people who start and want to develop their strengths. That way they can affect each muscle group at least twice a week.

When someone starts, he needs to concentrate more on developing strength. It is recommended to produce stimulation in each muscle group every 2 to 3 days, and then let the muscles recover for 48 to 72 hours of the difference. Therefore, what matters is not the day, but the recovery time and the frequency of the stimulus.

It is important to arm the routine with strength and cardiovascular training correctly to achieve the expected results and avoid excess

Routine four days

Monday:
Option 1: legs and shoulders
Option 2: back and stomach

Wednesday:
Option 1: biceps and triceps
Option 2: chest and shoulders

Friday:
Option 1: chest and shoulders
Option 2: triceps and legs

Sunday:
Option 1: biceps and triceps
Option 2: back and stomach

The idea is that training adjusts to each other's daily schedule and routines and not only for days of the week. So, even if strong days are the same every week, what you do in each exercise can vary. The basic thing is to maintain an average of four monthly training sessions per week.

It should also be noted that In the medium term it does not affect whether one week is trained for three days or in any case reaches five weekly sessions. The structure and routine benefits will not change because what matters is the overall results in a period of several weeks of discipline and perseverance.

And ‘cardio’? 10 minutes to warm up before the troops, no more. And about twice a week, in sessions of 30 to 45 minutes, for maintenance. 'Cardio' it may be the same day for muscle work, but it is preferred after the last one; or on days when I don't do muscle work.

Keep in mind …

1 Customize your practice with your schedule thinking that it must be maintained as a long-term habit.

2 If you can only practice three times a week, try to work more than two muscle groups per day.

3 Spending a lot of time in the gym is not always synonymous with better or faster results, quality is better than quantity and within an hour or 45 minutes it is possible to make an effective routine.

4 Doing "cardio" in the morning and weighting at other times is a good way to do things well and without worry.

CAMILA SIERRA
Coach 'fitness' and nutrition. Graduated from the California American Fitness and Nutrition Academy.
For TIME
Instagram: @Kmisierra


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