A Training routine is the set of exercises and other activities you perform on a regular basis for physical fitness. A well-designed workout routine helps prevent exercise boredom and increases your likelihood of achieving your fitness goals. Training routines must include a variety of aerobic, strength training and flexibility exercises. Variation in your program also reduces your risk of injury by working different muscle groups at the same time and preventing overuse injuries.
Start your workout routine with the basics, and gradually build it up as you get more comfortable exercising. In general, you should exercise a minimum of five days per week and rest two days. This allows you to train all the major muscle groups twice a week and work them in a range of ways, including focusing on specific muscles and using varied methods of movement to keep your body guessing.
Aerobic activities can help you maintain a healthy weight and improve your endurance. Aim for 30 minutes of aerobic exercise on most days of the week, whether you walk, use an elliptical trainer or a stationary bike or take part in a cardiovascular activity that you enjoy. Cross-training, such as swimming, walking or dancing, is another way to keep your exercise routine varied.
When you plan your aerobic workouts, be sure to include at least 10 minutes of stretching exercises each day and to vary your exercise routine to prevent workout boredom. Incorporate high-intensity interval training into your aerobic routine, which involves bursts of intense exercise followed by recovery periods. You can incorporate HIIT into your brisk walking by adding bursts of jogging to your walks.
Changing the amount of weight you lift during your strength-training workouts can help you avoid hitting a performance plateau, because you’re challenging your muscles in a new way. In general, you want to use a weight that tires your muscle or muscles by the last repetition (rep), but not so heavy that you can’t maintain good form.
If you’re interested in increasing your muscle size, consider increasing the number of sets for each muscle group. For example, you could go from three sets of each exercise to six, a volume typically used by amateur and professional bodybuilders. This allows you to work each muscle group from a different angle, which may result in increased muscle growth.
Splitting your workout into a weekly or monthly schedule helps you avoid overtraining, which occurs when the body isn’t given enough time to recover between sessions. It also ensures that you’re addressing all the major muscle groups with at least two sessions a week, which is an important aspect of building muscular mass. This type of split is typically known as “split body training.” In split body training, each day’s workout targets a different area of the body. A good way to do this is to hit the “pushing” bodyparts, such as the chest and shoulders, on Day 1, the “pulling” muscle groups, such as the back and biceps, on Day 2 and lower-body muscle groups on Day 3. In Week 3 of the program, you’ll increase the intensity by adding a third day to train each muscle group. Träningsrutin
