In the modern world, there are a huge number of technological innovations that greatly facilitate human life, making it more comfortable and convenient. However, not all of them are beneficial, depriving us of the need to move and make certain efforts to perform a particular action. This leads to a decrease in muscle tone, poor blood circulation, the formation of body fat and negatively affects the immune system and health. In combination with poor ecology, which also often falls under the influence of industrial innovations, and malnutrition, such a lifestyle causes the development of chronic diseases.
Regular exercise combined with a healthy diet will help to avoid this. In order for the classes to bring maximum results and only benefit, you need to take care of compiling a training program. Only in this way will you be able to properly use the resources and capabilities of your body, as well as avoid the disappointment that occurs after the lack of desired results. To draw up a training program, you need to get acquainted with its basic principles and rules that will help in the process of training.
What is a training program
Surely, many of us have faced the problem of the inefficiency of sports activities, when even after exhausting and difficult training the desired effect was not observed and all your efforts seemed in vain. It’s all about an incorrectly designed training program, which involved unnecessary stress or impact on the wrong parts of the body. In order to get only pleasure from sports and properly improve your body, you need to set the right goals for yourself and move towards them, adhering to a clearly drawn up plan. The best option would be to seek help in drawing up a training program from an experienced trainer who, taking into account all the characteristics of your body and your wishes, will select the appropriate exercises for you. If you can’t get the help of a trainer, watch the video tutorials for a lot of useful tips on creating a workout program at home.
Types of training programs
Training programs can be divided into several main types, among which each will be able to pick up for himself the most optimal and suitable for his body. Let’s start with the simplest workouts that are designed for beginners in sports. Such programs, as a rule, include elementary exercises that allow you to maintain overall muscle tone and prepare them for further, more complex loads. This type of training is also recommended for those who play sports for recreational purposes and do not want to build muscle mass or adjust their body.
Muscle mass
The next type of training is based on building muscle mass. Those who want to gain muscle mass resort to certain types of strength training, which are often based on exercises that involve a large load. It is these workouts that damage the muscles to the maximum, making gaps in them, in place of which new muscle tissues are formed, which, in fact, is the reason for building muscle mass. To get the most out of these workouts, do exercises for different muscle groups, exercising at least three to four times a week. In addition, try to gradually increase the load so that your muscles do not have time to get used to it. This will ensure their systematic increase, and in the shortest possible time you will be able to become the owner of a new and strong body.
Relief
In addition to training to increase muscle mass, relief training programs are especially popular among the representatives of the male half of the population. With some adjustments, such training may well be suitable for women, since they are based on the complete disposal of subcutaneous fat, under which, as a rule, existing muscles are hidden. Relief training is based on a combination of exercises for gaining muscle mass, as well as cardio exercises that burn fat.
weight loss
Another type of training program that is no less popular than the previous ones is weight loss training. Most often, they are of interest to the representatives of the beautiful half of humanity, who are concerned about the volume and size of their body and want to appear as slim and graceful as possible. The main feature of this type of training is endurance training. The break between exercises will be minimal or completely absent, in addition, the number of approaches. This will cause the burning of subcutaneous fat, which will be used as an additional source of energy during intense exercise.
How to make a training program
Self-activity in a sports or gym is far from uncommon. Some try to test their strength and test their knowledge in sports, someone does not have the opportunity to seek the services of a coach who will draw up a training program, and in some gyms he is completely absent. That is why there is a need for self-compilation of a training program. Everyone who decides to take care of their body and health should have a personal plan that will be within their power and will help you get the desired results in the shortest possible time.
Purpose of training
The first thing you need to figure out before you start compiling a training program is the purpose for which you are joining the sport. The most common of them are an increase in strength and muscle mass, weight loss, an increase in endurance that is not accompanied by changes in body weight, obtaining a beautiful muscle relief, losing weight and maintaining an already achieved shape that satisfies you and does not need further adjustments. Each goal involves a separate training program with an emphasis on different parts of the body. As a rule, only one, specific goal is chosen before the start of classes, but their combination is also possible. Also, often in the process of training and achieving results, goals replace each other.
Features of training
The lifestyle of each of us has significant differences, therefore, when compiling a training program, it is necessary, first of all, to take into account how much the daily routine allows you to include regular training in it, and how many times a week you can visit the gym. The more often you train, the less load will be provided in one workout. This way you will avoid overtraining and gradually improve your body without much effort. If training is supposed to be only a few times a week, then the load on the body at this time should be maximum. Accordingly, from the number of visits to the gym, the training program will also change.
Combination of exercises
By self-programming workouts, it is recommended that you first write out all the exercises that you can find that involve the load on the desired parts of the body and involve various muscle groups. After that, combine them in such a way that in one workout your body is completely worked out. You should not do the load exclusively on the arms, legs or abs, even if your goal is to lose weight. Remember that fat deposits are not eliminated locally, they are used by the body evenly, disappearing in different parts of the body, so this method will be the most effective and safe, especially for beginners and people with insufficient athletic training.