Before Creating a Fitness Plan, First Clarify Your Goals and Then Start from These 4 Aspects
Many people go to the gym with blind passion, rarely do they make a plan to go to the gym, but such gym visits are very inefficient, taking endurance and power output as an example, how to arrange the training.
Muscle strength and endurance training plan
To achieve the goals of increasing muscle strength and endurance, we can use dumbbells, barbells or bodyweight training to increase muscle strength and endurance. Based on my personal experience, I suggest kettlebell training.
Because kettlebell training is not a single physical fitness, but combines muscle tension training, cardiovascular regulation and muscle endurance, it can improve flexibility and joint movement range while increasing strength and power, reduce fat and increase muscle mass. Therefore, if our goal is the combination of strength and endurance, then gradually progressing kettlebell training may be more perfect.
Strength and power training plan
To train maximum strength, the effect of the barbell is the best, because when performing all basic exercises with the barbell, including squats, deadlifts, overhead presses, snatches, cleans and push presses, it can achieve higher maximum loads than other tools. If our goal is to gain maximum strength and power through our own training plans, then the barbell is the basic exercise.
To improve power, we must move the load as quickly as possible throughout the range of motion. The medicine ball is a very good tool for this purpose, as we can accelerate the medicine ball as quickly as possible and then release it when it is fully extended, thus repeatedly applying power in motion.
It should be noted that 'power' is defined as the amount of movement in a unit of time, so there is a difference between strength and power. The difference between strength and power is the speed of movement. Therefore, the power training plan must include full-speed movement.
After talking about these training plans, let's take a look at how exercise patterns should be classified in fitness training plans.
When designing a general overall fitness training plan, I personally follow the principle of training all movement patterns of the body, whether we are increasing muscle mass, reducing fat or shaping our bodies, we need to first practice movement patterns, only by laying a solid foundation can we build tall buildings. I give you a classification method. The body can conduct movements divided into four categories, including displacement, center of gravity lift and drop, push and pull, and rotation, these four categories comprehensively cover the basic movements of the human body every day.
Today let's focus on introducing displacement:
As a two-legged animal, displacement is our most basic movement skill, and everyone should let all training involve the human gait cycle. The two characteristics of displacement are single-leg stability and rotationality, such as running and walking. Each displacement movement is a single-leg movement, creating a structure that transmits force from the ground to other parts of the body.
Rotation is a major component of displacement, it is necessary to eliminate the rotation between the upper and lower body so that the body can maintain the consistency and balance needed for effective running. That's why I suggest everyone try to perform all exercises in a standing position, reduce sitting, displacement is the foundation of effective forward movement and the most important training skill.
Before making a fitness plan, clearly understand your goals first, then start from the above 4 aspects, you can make a plan that satisfies you.
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