Fitness is a popular physical exercise that allows many to keep fit. A good fitness technique will help you improve your figure, normalize your weight, and at the same time get a stable and long-term result. A plan is needed to keep classes from becoming chaotic. Not necessarily detailed, just short and simple.
Instructions
Step 1
To create a short lesson plan, first think about how many lessons you can do per week. And how long each lesson will last. You can envisage 2-3 lessons per week for 30-60 minutes, or daily for 20-30 minutes. There is no point in practicing less than 2 times a week - the positive effect will be so low that you are unlikely to notice it. Daily activities require a variety of loads on different muscle groups so that one day certain muscles train, others rest. The next day, resting and exercising muscle groups should change. Or so: one day, an aerobic exercise is performed, aimed at endurance and development of the cardiovascular system, and on the other, training of all muscle groups.
Step 2
Consider the changes in loads over the longer term, if desired. In the first week, plan a not very high load, and with each subsequent week, increase the intensity and duration of the sessions. But not endlessly. Every month, arrange for yourself a rest - a week of classes with gentle loads. This will consolidate the result and create the basis for higher achievements.
Step 3
Try not to overload the body even during one session. Systematic overtraining will only harm your health. Do not engage in only one muscle group at a time. Allow a few minutes of rest during each workout.
Step 4
Choose complexes of several exercises: squats, push-ups, body lifts in a sitting position. It is advisable that you have prepared 2-3 different complexes. This will help you avoid monotony and boredom in your workouts. Many popular exercises can be performed in a variety of ways, at different speeds, with and without additional weights. Striving for variety in loads helps to work out the maximum amount of muscles and avoid the decrease in fitness efficiency due to the gradual adaptation of muscles to exercise.
Step 5
If you strive to achieve good fitness results, read magazines, watch TV, visit websites. Seek advice from experts and those who have been training for years and have achieved something. Various information will help you to perform exercises correctly, to plan classes correctly. And then the same loads will be able to bring several times greater effect.
Step 6
And the last tip - pay attention to the fitness plans that have already been drawn up. As a rule, they are compiled by specialists, take into account all the peculiarities and nuances of physical fitness and are calculated for both beginners and advanced athletes.
