How often do you go to the gym? How much time do you spend in a day when you are attending your gym schedule? How long have you been training in the gym? What type of workout do you do? Those are the most important questions that you must think about, if you have plans of going for a gym workout. With these questions, list down your answers and make a plan for your gym workout.
If you are just starting to workout in a gym, then we have a routine here that can serve as your guide. First of all, you have to know that when you workout, you are breaking your muscles. Therefore, you have to heal and rebuild these broken muscles by resting.
It does not mean that you are escaping a day going to the gym for your workout. So, you can go to the gym every other day. And then, you do not actually need to spend hours for your workout. You can do much in 30 minutes, which is an ideal time for beginners. For those who would like to extend their time, it is also fine, as long as you can manage it.
Before going to the workout proper, you must always start with a warm up. You may use the jumping jacks, the bike, the rowing machine or you can even go up and down the stairs running. The warm up is for your blood flow and to warm your muscles. In short, to wake you up and prepare you for the workout.
You can do various muscle exercises. Choose one from each category.
You can do the squats, lunge, squat with one leg and the box jump.
- Butt and the Hamstrings
You can do the hip raise, step up, deadlift.
- Push in the chest, triceps and shoulders.
You can do the overhead press, push ups, bench press and dip.
- Pull from the back, forearms and biceps.
You can do the dumbbell row, pull up and chin up.
- Core for the abs and the lower back.
You can do the plank, hanging leg raise, exercise ball crunch and jumping knee truck.
As a beginner, you have to do each exercise for 4 sets or repetitions, which means that you must not stop until the set is completed. So, if you do the exercise 10 times, it means that you are just done with one set, so you have three more sets to finish. When you feel bored with your chosen set of exercises, you may change them as long as you will pick one from each category.
Repetitions are very significant for your workout.
1-5 range per repetition builds and strengthens super dense muscle.
6-12 range per repetition builds the same amount of muscle size and strength.
12+ range per repetition builds the muscle endurance.
You also need to rest after repetitions.
1-3 repetitions needs 3-5 minutes rest.
4-7 repetitions needs 2-3 minutes rest.
8-12 repetitions needs 1-2 minutes rest.
13+ repetitions need a minute or less rest.
If you would like to monitor the progress of your workout. You may list down the exercises and the range per set it was done. This is one way of checking out the routine that you are doing in the gym. Do not forget to do some stretching after the workout.
The main goal of this workout is to build full body muscles. The workout aims not to bore and get you tired. But, it allows you to break and rebuild your muscles. The routine is done every other day and the more weeks you spend for your workout keeps you physically fit.