Design Your Training Plan

runningIn following an exercise or fitness program, there are certain guidelines that should be followed in order for it to be more effective. They help provide the basis on what and what are not considered as good practices in any regular training regimen. Here are some of the general guidelines to help you make your fitness program work better for you.

Cardio Training

Cardio training helps to strengthen the heart as well as the lungs. This helps also in improving endurance as well as helps the body burn calories more efficiently which aids in losing weight. Cardio training is usually set for a person’s personal fitness level and therefore would vary from person to person.

But in general, cardio training should consist of at least 20 to 30 minutes of continuous or short exercise sessions. It should also be a regular part of the program for 3 to 5 days each week. The cardio training should at least get your heart into working from 70 to 90 percent of your maximum heart rate in order to be beneficial.

Flexibility Training

Stretching exercises seem to be one of the most overlooked in most programs. Having them as part of your fitness program can help promote and improve flexibility. They can also help promote muscle relaxation after doing your cardio or strength work outs.

In order to be effective, stretching the muscles should be done while they feel warm. This can be done after a warm-up session or even after the whole exercise program. Stretching is good especially when focusing on tight muscle areas such as the hamstring and the lower back.

Stretching should be done at least two to three times each week although daily practice would also be recommended. Doing your stretching exercises should be within your full range of motion. The right exercises should not make you feel any pain whatsoever.

Strength Training

Strength training involve working with weights to strengthen the muscles, bones and the surrounding connective tissues in the body. Building muscles through strength training is important since they help increase body metabolism as well as reduce body fat.

Strength training should compose of at least 8 to 10 exercises that focus on the different major muscle groups in the lower body, back, shoulders, chest, and the arms. Beginning strength training should be done with at least 8 to 16 repetitions for each set of exercises. Muscle groups can be trained from two to three non-consecutive days each week. Each exercise should be done with proper form to avoid injury.