Planned Fitness Schedule

Fitness is a gradual process. In general, first-time fitness participants will feel excited, especially when they see results, which greatly motivates their training enthusiasm and action. However, some people rush into the gym and immediately invest in high-intensity training, neglecting pre-workout warm-ups; even frequently overtraining, exhausting themselves and affecting their normal life and work. Advice: Fitness is a long-term project, don't expect to become your ideal self in one day.

1. Meals before and after training are essential.

Waking up in the morning and after training are two important meal times. While intensely training, you need to increase your nutrition. If your breakfast isn't substantial, you'll feel hungry during your subsequent training. Breakfast should contain a lot of carbohydrates and some protein. Furthermore, low-fat yogurt, milk, and grains are excellent choices. After training, you should eat immediately because your body urgently needs to replenish its energy. The meal should also contain carbohydrates, protein, and water.

2. Training should be diversified.

It can help your body's functions develop in a balanced way. While aerobic exercise is beneficial for improving endurance and cardiovascular systems, it has a limited effect on increasing strength and building muscle. Flexibility training is not only for women. Only by combining various training methods can you comprehensively improve your physical fitness.

3. Warm-up and stretching are essential.

You should do stretching before training and warm up before stretching. First, do about 10 minutes of low-intensity aerobic exercise, such as brisk walking or cycling. This not only raises your body temperature to prepare for exercise but also reduces the risk of injury during high-intensity movements. After your body temperature rises, you can do 5-10 minutes of stretching, especially stretching the muscles and body parts you'll be using.

4. Rest (recovery) is also important for training.

During training, necessary recovery time should not be ignored. Because the body needs adequate rest to recover. As a beginner, don't perform more than 4 intense training sessions in a week. On the same training day, don't repeatedly train the same muscle groups intensely. If you experience pain during training, don't force yourself in subsequent training. Maintain at least 8 hours of sleep daily because sufficient sleep will restore your energy and physical condition.

5. Don't repeat the same training movements.

The relationship between the body and training is stimulation, adjustment, and adaptation. If you use the same movements continuously, the body will gradually develop adaptation, leading to a training plateau. You should constantly change training movements or forms to achieve the best training results.

Below is my personal trainer (from Qingniu Fitness) sharing my plan with you. Split Training Method 1

Sequence Action Name Sets Reps Weight (Start/Max)

1 Bench Press 2 12-8

2 Incline Bench Press 2

3 Barbell Rows 2

4 Seated Dumbbell Rows 2

5 Three-Way Flyes 3 9

6 Side Raises 3

7 Leg Raises 3 15

8 Dumbbell Leg Raises 3 15

9 Exercise Ball Leg Raises 3 15

10 Russian Twists 3 30

Notes:

1, Rest time should be controlled by heart rate.

2, If no special instructions, 2 sets of repetitions are 12, 8, and 3 sets are 15, 12, 8.

3, Fitness weight should be based on how you feel at the time.

4, Immediately supplement simple carbohydrates after resistance training (e.g., bananas, honey).

5, Stretch for 15 seconds after each target muscle group training.

6, Recommend increasing protein supplementation after strength training.

Split Training Method 2

Sequence Action Name Sets Reps Weight (Start/Max)

1 Pull-ups 20

2 Seated Back Extensions 3

3 Cable Rows 3

5 Bent-Arm Dumbbell Curls 3 (Translated from: Daily Fitness Plan)

6 Squat Machine 3

7 Leg Extension 3

8 Lying Hamstring Curl 3