A great workout program incorporates goals, fun and results into a fitness package you will enjoy putting your heart, sweat and time into. As you develop and execute your regimen, you will want to pay as much attention to proper nutrition as form, because what you eat has a direct impact on the results of your workouts. Take a systematic approach to planning and executing your program, and you'll find the results well-worth the investment.
Planning your Great Workout Progam
Create a plan for your workout program outlining your long- and short-term goals. Do you want to gain as much muscle as possible or strike a balance between weight loss and muscle gain? Perhaps you are looking to improve your overall athletic condition. Your goals will help you define the types of exercises you will use.
Programs for Gaining Maximum Muscle Mass
Gaining muscle mass will necessitate some gain in fat mass as well. Workouts should consist of sets of no more than five to 12 repetitions changed every few weeks. It is important to work out at high, medium and low intensity. These alterations keep the body developing to meet unexpected needs and help to prevent overtraining. Use free weight exercises like the bench press or one-armed curls to force as many supporting muscles as possible to develop.
Programs for Gaining Muscle and Losing Fat
Balance between aerobic and strength training is important for adding muscle and losing weight. Weight training should be done in sets of six to 12 in 30- to 45-minute sessions; aerobic sessions three to four times per week should last for 20 to 30 minutes and increase your heart rate to 60 to 90 percent of its maximum. Weight training for focused physique development calls for more machine exercises, which isolate the working muscles more than free weights.
Programs for Losing Fat
Losing weight is about regular exercise that burns off more calories than you take in. The advice of a nutritionist can be particularly helpful in weight-loss programs, but the overall goal should be to incorporate mostly aerobic sessions of at least 30 minutes with strength training involved about two times per week. Swimming, elliptical machines and rowing machines can give a good aerobic workout with less negative physical impact than running.
Programs for Improving Athletic Performance
A great workout program intended to improve overall athletic capability, including strength, speed, coordination and reflexes, will by necessity get you out of the gym. Incorporate regular athletic activity, such as a soccer game, as part of your program, then design the rest of your schedule around these activities. Mix strength training with cardiovascular training, but incorporate plenty of movement. Use calisthenics, trail running and quadrapedal movements, such as bear crawls, as part of your regimen.
Considerations
Before starting any new fitness program, it is a good idea to consult a physician, fitness expert and nutritionist for advice on your proposed workout program. These professionals can help ensure that you have designed a safe and effective program with attainable goals.
References
- IDS Sports Presents 3 Great Workout Programs
- Workout Routines
- "Priming the Anabolic Environment: A Practical Guide to the Art and Science of Building Muscles"; William D. Brink; 1996
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