Proper workout routines offers benefits to both a beginner and an enthusiast. Workout routines help you stay on top of your exercising schedule. After all, exercising is not just bulking up or losing fat.
The ultimate goal is to gain optimal physical and mental health. Those with such a long-term perspective tend to do well. The following five elements are imperative to any well-balanced workout routine.
Proper Workout Routines and Aerobics
Aerobic exercising helps shape and structure any physical fitness regimen. These are also called endurance activity or cardio workouts. The exercise makes you breathe more deeply and faster, increasing your blood’s oxygen content. Simply put, aerobic fitness leads to a healthier and more efficient heart, blood vessels and lungs. This also makes you less tired after performing routine physical work. And also during casual running and mountaineering.
An aerobic exercise typically uses big muscle groups and ups your heart rate. Try jogging, walking, swimming, biking, water aerobics, dancing. Also add snow shoveling, leaf raking, and vacuuming to the mix.
For most healthy grownups, 150 minutes of moderate aerobics per week is ideal. Else, it can be substituted with 75 minutes of vigorous aerobics. A combination of vigorous and moderate aerobic workout plans can also be tried. It’s suggested the exercise is spread out through the week. It shouldn’t be completed at one stretch or in a few days.
Muscle fitness is another key aspect of a fitness training regimen. Strength training exercises performed two times a week help increase muscular fitness and bone strength. They also help maintain muscle mass throughout a weight-loss regimen.
Most gyms provide several resistance equipment, free weights, and other strength training tools. But expensive machines or a gym membership is not mandatory to reap strength training benefits.
Homemade or hand-held weights – like soft plastic bottles filled with sand or water – would work just fine. Another inexpensive option is a resistance band. Your body weight is accounted for, too. Try abdominal crunches or abs workout, pushups, and leg squats.
Your abdomen, pelvis and lower back muscles are called the core muscles. They help safeguard your back and link lower and upper body movements. For a fitness training regimen to be considered well-rounded, core muscle training is key.
Core exercises teach your muscles how to support the spine. They help you use your lower and upper body muscles much more effectively. So, what really are core exercises? These are simply exercises that use your body trunk without any support, like an abdominal crunch. Several other core exercises can also be tried using a fitness ball.
Older adults must include exercises for maintaining or improving body balance. Such exercises are crucial because balance deteriorates with time, leading to fractures and falls. That said, balance training also benefits the younger lot, as it helps stabilize the core muscles. For better overall stability, try a one-leg stand for increasing time periods. Activities like tai chi could promote balance as well.
Flexibility and Stretching
Flexibility is a critical aspect of physical fitness. Some forms of physical activity, like dancing, need increased levels of pliability. A stretching exercise helps increase flexibility. It makes it much easier to perform activities that need some kind of stretching. Stretching also enhances the motion range of your joints. This helps promote better posture. In fact, routine stretching also helps with relieving stress. This is why flexibility and stretching are important aspects of any workout regimen.
Before stretching, warm up with a few minutes of walking. Or you may try your favorite low-intensity exercise. Even better, stretch after exercising. This is the time when your body muscles are receptive and warm to the stretch. Generally, most exercises entail some form of body stretch. If exercising is not your routine, we recommend some stretching. Stretching at least three times per week after a warm up session is recommended for maintaining flexibility. Also, yoga and similar activities promote flexibility.
Cover the Bases
A workout plan can be self-made. Or you may hire a personal trainer for professional guidance. It doesn’t matter the means you use to chart up the plan. The exercise plan as a whole must comprise several elements. Try to include all the aforementioned exercise forms and techniques into your plans. It’s not practical to fit all the elements into an exercise plan and not recommended too. But ensure those are factored in some form or the other.
Before Creating Proper Workout Routines
There are no perfect or standard workout routines. People are unique. Exercise programs must therefore be created considering individual biology, goals, age, free time, diet, etc. The following suggestions may not be your detailed guide. But those will certainly help you get started carving up a decent workout routine.
i. Know Your Daily Routine
Know how much time you can truly dedicate to exercising on a regular basis. If you live alone, an hour of exercise every day is certainly possible. But with a family around, even twenty to thirty minutes can be a squeeze. Also consider your exercise location – gym or home?
ii. Recommended Exercises
If you’ve not exercised before, it’s better to start with full-body workouts. Do them two to three times each week. A beginner’s workout caters to all body parts.
• Quads (lunges, squats, box jumps)
• Hamstrings and butt (hip raises, step ups, deadlifts, good mornings)
• Core or the lower back and abs (side planks, planks, crunches, jumping knee tucks)
• Pull (pull ups, chin ups, dumbbell rows) and push (bench press, overhead press, pushups, dips) muscles.
This means a complete-body routine is certainly possible with only a few exercises. You need not do all the exercises – one exercise from every category is fine.
Remember to add variety whenever possible. Don’t follow the same routine for weeks or months. Else, you could feel bored or your muscles may get strained. Therefore, shuffle up things. For instance, do bench presses on Mondays. Shoulder presses and dips must be done on Wednesdays and Fridays, respectively.
iii. Number of Sets and Repetitions
Not accounting warm-up sets, three to five sets per exercise is recommended. The total number of sets for all exercises should fall in the 15-25 range. Anything above 25 sets could be an overkill.
If your goal is to burn fat and also build muscle simultaneously, repetitions must be in the 8-15 set range. If it’s too easy, alter the exercise or add weight to make things tougher.
If you’d like to build strength and size, your rep ranges must vary based on the workout. Simply put, force your muscles to adapt to varied routines. This would ensure the muscles get better, faster, harder and stronger.
iv. Exercise Duration
Ideally, a 15-25 set exercise should last for more than 45 minutes. If some stretching and warm-up time is factored in too, the workout duration may extend. Remember, time should not be the only criteria. At the end of it all, you must feel exhausted. If even an hour of working out doesn’t wear you out completely, push yourself further.
v. Keep Track of Things
Maintain a journal, if it is possible. You should feel stronger, fitter and faster after each exercise routine. You must be able to lift the weight you started with much easily after a few weeks or months. Or perhaps you are now able to finish the original routine much quicker than before. It is important to note down these developments for future reference and comparison purposes.
Relaxation exercises are not a direct component of physical exercise. These techniques help enhance your health and quality of life. Therefore, take time out for activities such as meditation and mindfulness that promote serenity and peace. Stretching also releases muscle strain and invokes a feeling of tranquility.