Discover how to customize your gym training through daily routines and using apps to help you perform the exercises.
However, for each person this type of information may vary and it is important to know exactly where to start in order to customize your training and make it suitable for you.
Before thinking about gym workouts and the sequence you will do, you need to go through a physical assessment and work with a professional to identify your body biotype and then understand which activities can help you.
Did you know that in addition to preparing the entire training sequence at the gym, it’s important to understand what to eat at the time of pre-training ?
It’s just that physical exercise alone may not be enough to provide the desired result.
After obtaining all the necessary information, you will be able to start your training at the gym.
How to do Gym training properly ?
To customize a workout is to know how the devices available at the gym work, so that you can organize your activities according to the functions of each piece of equipment.
If you are not used to going to the gym, it is best to start by taking care of some details that will help you not to give up easily on physical activities.
1. warm up
Warming up, for example, is key to starting your workout routine at the gym.
This is because a well-done warm-up reduces the pain the next day caused by exercise, which will make your body more comfortable for a second round of physical activity.
In addition, when the warm-up is not carried out, your muscles will not be properly prepared, which can lead to serious injuries during the execution of the movements.
2. Search for something you like
It is always advisable to work out all the muscles in the body, so that no muscle is worked out of proportion to the other.
However, after warming up, try to start your training sequence, always with the exercises you like the most, for example, are leg exercises your favorite?
If so, start doing them, so that your brain gets the necessary motivation for the next activities.
One of the major reasons that lead to rapid withdrawal is the schedules.
Therefore, it is essential to look for times that are not peak hours.
Choose to set up a workout in the morning or in the early afternoon, when there will be fewer people and competition for equipment will be much less.
4. Combine exercises
You’re at the gym and you’re waiting to run on the treadmill, however, all the machines are busy, how about interspersing the wait with some aerobic exercises?
Alternate aerobic and anaerobic activities . That is: while waiting for the equipment, perform abdominal exercises, stretching, squats, as this can be a great way to make the most of your time in the gym.
5. Repetitions and Interval Breaks
Some devices and exercises require repetitions that can become tiring if too many. However, you can divide them, for example: instead of doing 30 repetitions, do 6 sets of 5 repetitions.
The total will be the same, but the small interval added between each repetition makes the exercise seem easier to perform and less tiring, both physically and psychologically.
What to train at the gym from Monday to Friday?
It was easy to understand how to train at the gym, right?
Now, you need to know what to train from Monday to Friday, that is, how to organize and plan each exercise for the days of the week.
It is worth noting that the best training sequence at the gym is set up according to each individual and their history of physical activity.
In general, you can divide the workouts in relation to the days of the week as follows:
- Monday and Thursday: lower limbs (to work: legs and butt);
- Tuesday: pulling exercises (to work: dorsal, biceps and abdomen);
- Wednesday and Friday: upper limbs (to work on: shoulders, pectorals and triceps).
There are still other forms of weekly division for the exercises, all are used in gym training and generate satisfactory results, but only you can find out what best suits your needs – and counting on professional help, as we have already said, also helps. !
Look at these other examples:
- Monday and Wednesday: upper limbs and lower limbs;
- Tuesday and Thursday: upper limbs and lower limbs;
- Friday: intense or long cardio and flexibility training.
The intention of creating a resistance training routine , that is, to intersperse the exercises during the week, is to exercise all the muscles to create resistance to the body and so that the body does not get sore after any basic activity.
What is the ideal training time at the gym?
The ideal training time at the gym depends a lot on your physical size and your availability.
For each physical type, the American College of Sport Medicine (the world’s leading authority on sports medicine) has a number of hours and day of the week – but of course there are many specific and special types that can be exceptions to the rules.
The ideal training time at the gym for a person not to be considered sedentary is 150 minutes a week , with exercises performed 3 to 5 times a week.
In the case of active people who practice exercises with a high intensity load, the most appropriate would be 30 to 60 minutes a day , for 5 consecutive days – this because the more intense the activity, the less time it will last.
As a general rule, it is stipulated that 15 to 60 minutes a day , with practices 3 to 4 times a week , is enough.
It is worth mentioning that it is possible to perform more than one workout per day, if you choose to train 60 minutes, but you are not available to perform this direct time, at once.
Thus, you can divide your training during the day in order to train three times of 20 minutes each, that is, training in the morning, at noon and at night.
It is important to remember that it is recommended that the night training be performed at least three hours before bedtime, to ensure the quality of sleep.
The American College of Sport Medicine also suggests that regardless of your training time at the gym, you should set a day of rest a week, so that your body’s limit is respected, aiming at results, but also at health.
What is the best gym workout app?
Practicing physical activities has become much easier with the help of technology.
Systems that were developed only for the use of professionals are at your fingertips and serve to assist your gym training.
For you to understand better, we have selected the three most used apps by the fitness crowd.
The objective of this application is to follow weight loss with the practice of physical exercises, demonstrating in real time the elimination of fat and your heart rate . This app is completely free and is available for Android, Iphone, Ipad and Ipod .
2. 7 Minute Workout (Seven)
There are more than 200 activities available in sequences to improve and increase the results of physical exercises.
Each activity has a stipulated duration and interval time so that your body works in the best possible way. This app is free and available for Android, Windows Phone and iOS.
3. Daily Cardio Workout
The main objective is to control cardiovascular training and improve physical conditioning.
The application has video lessons, timers and a specific workout for cardio exercises.
Each physical activity is very well described and you can find this app for free on iOS, Android and Windows Phone.
After following each step to set up and customize your gym workout and download some apps to help, you’ll have no more reason not to go to the gym, not even to be sedentary.