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Quick Summary Points

  • Having a work out plan can be beneficial to everyone
  • Key elements in planning your routine include aerobic fitness, High Interval Intensity Training (HIIT), strength, flexibility and core training
  • Balance the number of calories you ingest against the calories you want to burn in conjunction with regular resistance training to work your muscle
  • Keep your workouts simple and gradually challenge yourself 

Are you having trouble figuring out what to do for your upcoming workout tips that can fit in your schedule? Most people find it challenging to decide what to do for their workout especially for those who are new to the scene. Although planning your workout for the week can be off-putting to some people but having a workout plan can definitely benefit everyone in one way or another. 

Working out is a great way to improve physical health but it plays a significant role in assisting mental health as well. If you’re looking for some direction, keep reading for more information as we will be underlying some key pointers to help with planning your workout routine. But before we go into outlining your workout plan we first need to determine which exercises work with which muscles. The reason being by breaking them down into muscle groups it can be developed into a full body workout routine.

A prime example of a complete week routine would look something like this (two muscle groups, cardio and rest days):

  1. Chest & Triceps
  2. Back & Biceps
  3. Legs & Abs
  4. Shoulders & Arms
  5. Cardio/HIIT  
  6. Rest Day

Exercises that work the front and back alternate and the secondary workout is linked to the first. Taking chest day for example, your triceps will be worked with pressing exercises already, so by adding tricep extensions into the equation you’ll also develop those.

Tips for Planning Your Workouts 

  • Keep your body at equilibrium
  • Keep it simple and start slowly, then gradually challenge yourself
  • Include crucial elements/exercises to improve your training session
  • Balance the number of calories you ingest against the calories you want to burn in conjunction with regular resistance training to work your muscle 

Important Training Elements that You Should Include in Your Workouts

When planning your workout there are a few key elements that should be included in your daily or weekly routine. We’ll cover the significant elements that you can consider adding in your training regime. 

1. Aerobic Fitness

Aerobic fitness is the ultimate cornerstone for most fitness programs. Aerobic type exercises allows you to breathe faster which maximises the amount of oxygen in your blood. When you undergo aerobic exercise it allows your heart, lungs and blood vessels to transport oxygen throughout your body efficiently. Including any type of physical activities such as swimming, jogging or biking utilises your muscle groups and increases your heart rate. Aerobic exercises are recommended to be added into your routine for approximately 30-60 minutes during the week.

2. High Intensity Interval Training (HIIT)

High Intensity Interval Training is a very effective way in burning high levels of fat and is highly recommended thanks to its metabolic effects it has on the body. Better yet, this type of training is fast and intensive which burns more fat in less amount of time. A study from the Journal of Medicine Science in Sports and Exercise conducted has found that including HIIT aerobic intervals maximises oxygen uptake compared to moderate cardio training.5 This type of training can vary from dumbbell weights, bodyweight to sprints, runs and jumps which all depends on what suits you the most.    

3. Strength Training

Strength training is another very important aspect of your workout routine because it helps speed up your metabolism and it also helps you burn fat. You may have heard this many times from various sources that you should not be just doing cardio alone but rather be in cooperating it with strength training exercises otherwise you will lose muscle mass. Regular strength training can help you reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Building muscle also protects your joints from injury and boosts your stamina. It might even help you get a better night's sleep.

4. Flexibility Training

Stretching and doing warm up exercises is important at the beginning of your workout even if it is just 5 minutes because it helps you to loosen up your muscles and preparing your body to begin exercise. Stretching comes into play as most aerobic and strength training activities cause your muscles to contract and flex. Incorporating flexibility training can reduce muscle tension, increase your flexibility and improve the range of motion of your joints which assists with posture and circulation.

For those who work in the office and sit for long hours your hamstring, glutes and lower back can become tight. Taking time out to stretch can improve flexibility, reduce muscle tension, improve posture and reduce the risk of injury.

5. Core Stability

Core stability is an area that involves the muscles in your abdomen, lower back & pelvis is another key area that should be included in your workout to support balance and stability. Core training is normally added as the final element to your routine to ensure your core muscles are well-rounded and strengthened. Core exercises allows transfer of momentum and torque the lower extremities.

Examples include abdominal crunches using a fitness ball or for those who do not have any equipment you can easily include planks or supine/side bridge exercises to your routine. By strengthening the abdominal muscles, the weight of the upper body gets evenly distributed over the front and back. So when weight is distributed, you can achieve better balance and posture. 

Our Final Verdict

To wrap up this article, the important thing to note for all trainers, athletes or bodybuilders is to find the workout that fits you. There will be exercises you need to do and ones you’ll be weaker in but that doesn’t mean you can’t make it work. Do what works for you but remember when planning your weekly routine. With consistent training and healthy eating you can reach your goals at a much faster pace.

REFERENCES

1. Suto, Amy. "How To Design Your Weekly Workout Plan - Reality Of You". Reality of You. N.p., 2017. Web. 10 May 2017. 

2. "How Core Fitness Exercise Benefits The Entire Body / Fitness / Body Building". Fitday.com. N.p., 2017. Web. 11 May 2017.

3. "4 Essential Tips To Build The Perfect Workout Program". Muscle & Fitness. N.p., 2017. Web. 11 May 2017.

4. Cold, Flu & Cough et al. "12 Tips To Help You Stick With Your Fitness Program". WebMD. N.p., 2017. Web. 6 May 2017.

5. Shrier, I. "Aerobic High-Intensity Intervals Improve More Than Moderate Training". Yearbook of Sports Medicine 2008 (2008): 92. Web.

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