How to Plan a Workout Routine
Over the past decade there has been a steady rise in the number of people interested in working out and eating healthy. People want to look better, and in doing so, feel better about themselves. Working out has huge health benefits both physically and mentally.
It works out the heart, makes your bones stronger, and increases muscle mass throughout your body. Working out is the primary way to lose weight and to achieve the body you’ve always wanted. On the mental side, working out releases endorphins throughout the body that make you happier.
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It has been proven that working out releases built-up aggression and frustration, so you feel 100% most of the time. This is why I believe in working out and why I think it should be a part of your everyday life.
As a beginner to working out, or if you are getting back into it, it can be really hard to know exactly what to do. When you walk into a gym, there are a lot of people, and a lot of machines, and you may not know exactly how to use them. This is why first and foremost you need a plan! In order to know what that plan should be, I ask you to answer these questions:
- Why do you want to work out?
- Which area of the body do you think is the weakest right now?
- Which area of your body is the strongest?
- What area(s) do you want to concentrate on?
- What is your goal in 6 months? 1 year? 2 years?
These five questions will help you plan your workout routine. If you don’t know what areas of the body you want to work on and what your goals are, I promise that you will not see any results. In order to maximize results, you need a concrete plan, and that is something I will help you with today!
The beginning of the workout
To plan your workout routine, you first must start with what you will do first. I recommend this never changes throughout your entire weekly schedule. You always need to warm up your body. It will decrease the risk of injury and prepare you for whatever you are focusing on that day.
I recommend you first get the heart pumping and jog on a treadmill. This will begin to wake you up and get the blood flowing around the body. Once you end your jog, do easy exercises such as jumping jacks, or burpees, just to increase the intensity of your workout. Once this is done, you need to stretch.
Your muscles will now begin to be warm and it is integral to stretch before any workout routine. If you dive right in, you risk the potential of hurting yourself. So, always stretch and warm up at the beginning of your workout routine; it will be great cardio for your body as well.
Changing your workout day to day
I know each of us is different, and have an area of the body that we want to concentrate on more than others. Maybe you aren’t happy with your stomach and want to see it shrink down, or you don’t like your arms being flabby. Whatever it is, you can’t just concentrate on one area every day.
If you do focus on just one area, it actually won’t help you out at all. Muscles need to rest in order to grow as big as you want them to.
Without a day of rest, muscles become overworked and you will actually just stay lean and not see any results. This is why we spread out our week and plan workout routines this way:
Day 1: Arm day
Day 2: Chest day
Day 3: Leg day
Day 4: Back day
Day 5: Core day
Day 6: Day off
Day 7: A bit of cardio
These days can be reversed, and you can do them on any day of the week, but it allows you to plan your own personal workout routine with various ways of expanding your strength.