Gathering up the courage and deciding to start intensive training, a person faces some problems. One of them is drawing up a training program in which the body will experience optimal stress without overwork. Of course, some people don't need to write a program. They just intuitively do the right exercises and that's it. But this is rather an exception to the rule. To create the ideal set of exercises, you need to decide on some specific goals.
Instructions
Step 1
Decide what you expect from your workout and what you want to achieve. There are many reasons that push a person to work out in the gym: the desire to gain muscle mass, become stronger, lose extra pounds - therefore, it is better not to start without a goal.
Step 2
Think about what muscle groups you need to train. Once you have identified your target muscles, you will be able to select the appropriate exercises. Otherwise, you will try to load the whole body, it can lead to serious consequences.
Step 3
Calculate a training schedule, on which days you have the opportunity to exercise, and on which - not. And don't go to workout if you're too tired after work. Don't overwork the muscles that need rest, but rather give them what they ask for after spending the evening at home.
Step 4
Choosing the time to train is also not an easy task. Morning classes can tire you out, and at work you may feel unwell throughout the day. Exercising in the evening can also get tired. And not every time you will be able to recover by morning. All the more so if you practice rarely, but “aptly”. Choose the training time based on your ability. And remember that training does not have to be done at the same time every time.
Step 5
As for the duration of training, it is individual for everyone. If you go to the gym 5 times a week, then a half hour workout will be enough. An hour and 15 minutes will be enough for training if you are going to visit the gym 3 times a week.
Step 6
Next, you need to choose the right amount of exercise based on the target muscle groups. After that, you should note for yourself the muscles that are of particular importance to you. Exercises that correspond to the "selected" muscle groups should be given more attention and time.
Step 7
And the last thing - you just have to distribute the exercises in order, starting with the target ones and calculate the number of sets and repetitions within the framework of one workout.
