Training programs

Initial knowledge, needed for proper initial fitness

If you decided to proceed with the fitness, do not let things take their course. The first thing which needed is to make a more or less long-term training plan, and for this you will need to consider the following: allowable load, frequency of trainings, the time you will spend on trainings, and the problems to be solved.

The optimum number of trainings over one week

All groups of muscles need to be exercised 2–3 times a week, if you have the desire to engage in fitness seriously. Training once in a week will help keep you in form only to some extent, but in order to gather muscles, more trainings are a necessity. It is important to know, that after a load on a certain group of muscles it is important not to disturb them for several days. This will allow the muscles to recover from stress, obtained on the previous training.

For example, if biceps exercises were done on Tuesday, then rest for these muscles will last until Thursday or Friday. You can also train the upper body on Tuesday, and the bottom — on Wednesday. It does not threaten anything, as every day different muscle groups work.

The degree of load during training

Load is rather a delicate moment, so if you are a beginner, you will inevitably have to spend some of your time trying to find the optimum weight for yourself. Load must be such that for the novice it was not easy to cope with it. That is, when there is the last repeat of the exercise, muscles, which were working on it, should be so tired, that it would not be possible to repeat it once again. However, the vast majority of people do not know about this principle, just working fixed number of times with the specified weight.

For example: If to perform the work with a dumbbell (10 times) is pending, you need to pump the biceps in such a way, that by running more than 10 times, it felt extreme fatigue. Generally, there are two options of complication of work with dumbbells: increase the number of repetitions and approaches, or dumbbells’ weight gain. If we consider the last option, it should look like this: addition of the weight on the dumbbell is necessary to the extent that fatigue would be felt already at low repetitions, e.g. on the 10th time. The main thing is to remember that the load can be very diverse, and that the number of repetitions is directly dependent on the load.

The most appropriate number of repetitions of exercise and the number of approaches to this exercise

One repeat of the exercise is the transition from the initial to the final position and back. It usually takes to do from 10 to 15 repetitions. One approach — a set of repetitions, made at a time. In most cases, 2–3 sets are practiced, and breaks are made in between for the rest.

Nowadays experts advise to carry around two approaches, with adjustments made, depending on the goal. If an athlete is required to increase muscle strength, you should perform about 10 reps in one approach, and doing a bigger weight than usual. If the aim is to develop endurance and muscles fortification, the more rational approach would be to increase the number to 10–15 reps, with proportionally reduced weight of the trainer.