To develop an exercise plan, it should be carried out in accordance with certain procedures. First of all, you must have a clear understanding and assessment of your physical health, provide a basis for the formulation of exercise plans, and make plans on this basis. So how do you make an exercise plan that suits you? Let's take a look together!
- Prepare in advance
(1) Self-judgment
Determine your body shape, your physical fitness, and whether you have exercise experience.
(2) Determine available resources
Where is the training location and what equipment is used, in the gym or at home?
What is the fitness time in a week and how should it be allocated?
(3) Diet arrangements, do you use fitness supplements?
After thinking about these, you can start to arrange the most suitable training plan for you. The fitness plan is generally a small unit per week, and a large unit per six weeks. The one-week training plan should include the following aspects.
- Specific method
(1) Set goals: First of all, what is the goal of fitness? Want to gain muscle? lose weight? Or shaping? After determining your fitness goals, start to choose the most suitable exercise method for you.
(2) Self-positioning: first calculate the BMI index, calculate the weight (KGS) divided by the square of the height (M). BMI greater than 25 is overweight, BMI less than 25 and greater than 18 is normal, and less than 18 can be considered for shaping.
(3) Fitness time arrangement: Generally, when time and physical ability permit, try to exercise 4-5 times a week, 40-50 minutes each time. The exercise time should be around 10 am and 5 pm, but sleep Be sure to end the exercise 1 hour before, otherwise it may affect falling asleep. Beginners generally train for about 1 hour each time, with gradual progress and adaptation. With the increase of strength, the exercise time can be adjusted appropriately, but each time should not exceed 2 hours. The rest time between groups of actions should not exceed 30 seconds.
(4) Arrangement of the number of exercises: If the physical fitness is average and there is no exercise experience, it is best to do one month's adaptive training first. It is advisable to exercise three times a week, and the number of exercises is more than three or less than three times a week, the effect is not the best. If the frequency is less, the muscle cannot get the stimulation it should; if the frequency is too much, the muscle is prone to fatigue, which is not conducive to muscle growth.
(5) The number of exercise groups in the fitness plan and the arrangement of the repetitions of each group: beginners should start with a small load and low repetition intensity, and then proceed step by step. It is best to stick to 3-4 exercises for each part and 3-4 groups for each exercise. ; Small load, more reps, and more sets are beneficial to reduce fat and make muscle lines clear and well-defined; while large loads, less reps, and fewer sets are effective in strengthening muscles and strength. 1-4 times mainly increase muscle strength and physical strength, 6-12 times mainly increase muscle circumference, 16-20 times mainly exercise small muscle groups and increase muscle line elasticity, 25 times or more are mainly used to reduce fat, enhance cardiopulmonary function, and fitness Shaping, etc.
(6) Develop a training plan based on fitness goals: If you want less body fat content and make yourself look slimmer, you must first do some medium-weight compound exercises for large muscle groups, such as squats, squats and jumps. After anaerobic, HIIT with relatively long strength and time is adopted. If you want to modify the lines, you can use multiple sets (over 20 sets), multiple reps (over 20 reps per set), and medium weight (50% of the maximum weight) cycling strength training. Cycling strength training is very effective in reducing body fat and improving muscle mass. At the same time, it is matched with HIIT with high intensity and medium time. If you want to sculpt parts, you need to increase your muscle circumference. Generally speaking, local fat reduction or muscle gain needs to rely on whole body exercise. You can do more HIIT training and cooperate with related equipment to achieve the effect of local fat reduction or muscle gain.
(7) Nutritional arrangement during fitness: In order to achieve the effect of fitness, three aspects should be paid attention to in the nutritional supplement after training:
Carbohydrates: timely supplementation after exercise can provide necessary conditions for muscle growth;
Food choices for supplementing carbohydrates:
Simple carbohydrates: glucose, bananas, grapes, white sliced bread, etc.;
Complex carbohydrates: whole wheat bread, beans, potato chips, sweet potatoes, etc.
Protein required for muscle synthesis: Provide raw materials for muscle growth and promote the release of synthetic stimuli
Food choices for protein supplements:
First food: pure whey protein powder
Optional food: milk, eggs, chicken breast, steak, etc.
Moisture and salt loss with sweat