Your workout routines should consist of the following stages: a warm-up; a stretch; a main session; a cool-down; and a period of stretching. When you do the proper stages in order, you help avoid the risk of injury and prepare your body for the main workout.
A warm-up slowly raises the body’s core temperature, mobilizes all the major joints, and increases the heart rate. Warming up also allows you to get mentality prepared to train your main session. Any exercises that warm up your muscles and joints are good for increasing your heart rate. Walking, jogging, elliptical training is one of the best ways get ready for your routine. The suggested amount of time to warm up is between 5 and 20 minutes depending on your fitness level.
Stretching to warm up
It is recommended that you stretch after a brief warm-up and after you cool-down. Increasing your flexibility has several benefits:
- It reduces the risk of injury during workouts;
- Loosens the muscles properly;
- Improves mechanical efficiency;
- Increase relaxation and reduces stress.
Properly warming up is essential to your properly training your body and reaching your fitness goals.
The main workout
After properly warming up the main session is the period where you train your body to its maximum potential. If you are lifting weights, you are overloading the target muscles groups. This is the part of your workout where you challenge your body to grow stronger helping your to reach your goals.
After a great workout routine, you should make sure you properly cool your body down. A good cooling down period should last from 10 to 15 minutes long. Cool downs brings slows your heart rate. You may also do easy, light rhythmical activities using the muscles you trained.
Types of Workouts
These types of routines usually include one or two exercises per group. Individuals that just started exercising are able to gradually start a routine. You are able to learn the proper technique and of each exercise while your training. Beginner’s routines also give you the chance to get prepared for more advance workouts.
Cardio and Endurance Workouts
This type of routine involves rhythmic, exercises that uses your large muscles (such as butt, legs, and back) that last more than 1 minute and a half. Examples include jogging, walking, and elliptical machine workouts.
This type of workout involved static stretches that are held for 10-30 seconds. This type of routines helps your range of movement in a joint or group of joints. Good flexibility plans helps performance and prevents muscular soreness and injury.
Muscle Building Workouts
This type of workout is for individuals looking to add mass to their muscles. A routine may consist of exercises using resistance training that challenges the muscles to grow. Generally the weight used would allow an individual to do 6-12 reps per set 3 times.
These types of routines are designed to strengthen and tone your muscles. A typical workout consist exercises of using weight that you can do 10-20 times per set. High reps give your muscles endurance and shape. This type of plan doesn’t focus on how much weight you can lift.