How to make a fitness plan

Now more and more people are beginning to seek various kinds of fitness exercises. Doing more fitness exercises can not only help us achieve the goal of strengthening our body, but also effectively help us avoid the harm of unnecessary diseases, and help us save a lot of unnecessary medical expenses. We need to make some fitness plans in advance, and we also need to persevere. Let us learn about how to make a fitness plan.

Generally, you can train three to five times a week. Each training session mainly trains one large muscle group, and auxiliary muscle training can also be performed after the large muscle group training. If you do it three times a week, it is best to practice one day and rest the next day. If it is five days, it is best to have two non-consecutive days of rest. For example, the effect of "rest on Wednesday and rest on Sunday" is stronger than "rest on Saturday and rest on Sunday"

After determining the length of the cycle and the rest days, we can further determine the parts we should train on each training day.

Generally speaking, the first day of a cycle is the day when we are in the best training condition, because after resting, our physical and mental fitness are in an excited state. Therefore, what needs to be trained on this day is the part of our body that needs the most improvement or the part that members most want to improve. Note that this area refers to the large muscle group. That is, even if the part we want to train most is the abdominal muscles, we will not train the abdominal muscles on the first day. Because it would be a waste of our best day. We generally think of the chest, back, thighs, and shoulders as large muscle groups. Treat the abdomen, biceps, triceps, and calves as small muscle groups.

The large muscle group that most beginners want to improve is the chest. For most people with a certain amount of experience (more than one year of training experience), the part that most needs improvement is the back. People with smaller frames (i.e. shorter clavicle length) can put their shoulders on the first day of the cycle.

After determining the training parts on the first day, we also need to determine the training parts at other times. This requires consideration of the following issues:

Alternating between size and intensity. If your plan is to do chest, shoulders, back and legs for four consecutive days, you are ignoring your body's ability to recover. Muscle growth requires adequate rest time. The glycogen and blood sugar in the body are the "common" energy for strength training of various parts of the body. The various amino acids and proteins in the blood are the "common" protein sources for all muscles. Therefore, chest training and leg training will affect each other. Because the chest, shoulders, back and legs are all large muscle groups, training them involves high-intensity training.

How to make a fitness plan? Everyone must pay great attention to it, which can help us improve our physical fitness faster and better, help us achieve a better fitness goal, help us greatly improve our own immunity and resistance, and help us avoid many unnecessary diseases.