When working out, how do you create a training plan?

Before making a fitness plan, you should first take into account your own situation to set goals, because everyone's state is different, don't exercise more than your own load, which will not only have no effect, but also cause certain losses to the body.

Strength training for half an hour at the beginning of training. 20 minutes of aerobic training is the mainstay. After that, you can gradually increase it, and this is the best way to train.

Develop a fitness training plan that suits your physical condition. What works for others may not necessarily work for you, so make a fitness plan that suits you.

Fitness programs.

If you want to gain muscle, you must need a lot of intake, for example, our protein, you need to be per kilogram of body weight, carbohydrates need to be 6g to 8g per kilogram of body weight, these are calculated to be very accurate, in order to achieve only a state of muscle gain, then what you need to train every day is our strength training, which is the so-called barbell dumbbells, to carry out some local differentiation training, so that you can ingest nutrients for training and rest, then you can gain muscle, Achieve a healthy body.

If you want to lose fat, you can do some aerobics, or first strength and then aerobics, and participate in more activities, these methods are very good, and you will definitely lose fat over time. In the same way, we also need to carry out some monitoring or supervision in your diet, such as less oil and less salt, and eat some dietary fiber regularly. This is a very perfect way of life for a long time.

This can not only reduce fat, but also put pressure on our organs, and the pressure on our stomach and intestines is also very small, so it is recommended that this can help you.

Many people know that they need to develop a fitness plan that suits them when they are exercising, but this fitness plan is not very easy, after all, everyone has their own fitness purpose, this person wants to lose fat, that person wants to gain muscle, he wants to train chest muscles, he wants to train gluteal muscles, it can be said that because everyone's training purpose is different, it is often difficult to find a training plan that suits them, so today "gentleman" will teach you how to according to some of your actual conditions, Go and create a fitness plan that works for you.

Before making your own training plan, you first need to determine your own fitness venue, whether you are a gym fitness enthusiast, or a freehand fitness enthusiast at home, after deciding your own fitness venue, the following is how you plan your fitness time, that is, the training frequency mentioned in the previous article.

1. If your fitness time is relatively tight, and you may only have one fitness training time in a week, then it is recommended that the fitness person who trains at home can focus on choosing a whole-body shaping fitness plan, if you are a fitness person who is working in the gym, then it is recommended that you complete the large muscle groups of the upper and lower body during this training time, some people may find it more difficult, in fact, you can reduce the number of training times per group.

2. If you have 2 days a week for fitness training, then whether you are doing freehand fitness at home or resistance training in the gym, you must arrange the upper body and lower body muscle groups in the training plan, and your fitness training time for these two days should not be too close, it is best to go to fitness training after the first training is completed, and then go to fitness training at an interval of more than two days.

3. If you have 3 days of fitness training time a week, then you can refine your training plan, for example, the first fitness training to train the chest muscles, and the second time to train the back, etc., the "gentleman" is more recommended to focus on the chest, back and buttocks of the large muscle group training plan.

4. If you have 4 or more training times a week, then you must first ensure that your rest time and nutrition are sufficient, you can take the training plan 3 times a week as a benchmark, and then take turns to do it, or if you want to strengthen the training of which part, as long as you don't practice the same part in two consecutive days.

As for the training intensity in the training plan, if you are a gymper who is doing freehand fitness at home, then you don't need to think about some weight and load, and if you feel that you are in good shape today, then do a few more sets, and if you feel that you are not in good shape today, then do a few fewer sets.

And if you are a gym fitness enthusiast, then the training intensity should be carried out in turn according to the intensity of large, medium and small.