Physical activity is one of the most important determinants when it comes to taking care of our body and lifestyle. According to the Pan American Health Association, regular and constant exercise can reduce the risk of many diseases.
Promoting physical activity and a good diet is the basis for keeping the body fit and healthy. If you want to know how to put together an exercise routine for yourself or for other people, keep reading this blog and keep in mind all the advice that we will give you.
Why is it important to have a training routine?
We live in constant movement, and our body works throughout the day so that we can carry out different activities such as walking, cooking or eating. However, this is not equivalent to training our body, so it is advisable to design a routine that keeps you healthy.
Putting together a training routine involves organizing a series of exercises at a certain time. Training each muscle group is essential for overall health, so if you want to achieve it, organization is essential.
If you are wondering how to put together an exercise routine that helps you meet your goals and that allows you to see results quickly, you are in the right place. The secret lies in knowing the muscle groups, identifying the types of physical exercise that exist, and knowing how diet influences the health of your body.
Keys to build your routine
Regardless of the reason that drives you to train, there is something that you must inevitably remember: nutrition is the basis of a good training routine . The body needs nutrients to function, which is why a good diet with protein and carbohydrates will help your muscles recover and adapt to exercise. Plan an appropriate diet that allows you to meet your goals during training routines .
The keys to putting together an exercise routine are:
- Define a goal;
- Consider the time allocated to exercise;
- Rearrange the diet;
- Respect rest, and
- Set realistic goals.
Rest largely determines your sports performance, so don’t neglect it and make sure you sleep eight hours a day. The recovery and rest time between each training routine is also key, since the intensity of the exercise and the objectives will depend on it. A good rest should be based on your personal needs, as it is not something to be taken lightly or you will jeopardize the future of your routine.
What exercises to choose?
Learning how to put together a good personalized exercise routine is simple if you can define four essential points. The frequency, volume, intensity and rest times are variables that you must take into account when defining your training routine .
Now, these factors depend on your goal. Whether you’re looking to build muscle or encourage muscle growth, a strength-based training routine can build muscle and make it look lean and lean.
For its part, a training routine aimed at strength hypertrophy seeks to increase the volume of muscles. Exercises of this type aim to “break down” the tissue so that new cells gather there and create more muscle mass. A diet strong in carbohydrates and proteins will help these cells work properly and the goal is achieved.
How intense should my routine be?
A training routine is a practice that requires a certain intensity. The frequency, the load, the series and the repetitions, can vary in each exercise plan.
If you want to know how to put together a good exercise routine, remember this:
- Hypertrophy Strength : Do 4 to 5 sets per exercise. High quality. Maximum load. From 6 to 10 repetitions. Go to the limit. Seek to force the muscle.
- Muscular endurance : You don’t need to reach the limit. Use between 65% and 75% of your physical capacity. Do 3 to 4 series with 10 or 15 repetitions, and with medium-high quality. Look for a burning sensation in the muscle.
Always proceed carefully and record what happens to your body. This will allow you to carry out a successful and, above all, enjoyable exercise routine.
Now that you know how to put together training routines, it’s time to start training. Remember that you must define your goals and opt for a lifestyle that includes a good diet. If you are patient, you will see great results and you will feel better than ever. The important thing is that you do not despair and go at your own pace, because if you enjoy it, you will be able to maintain it over time.