Many beginners who are entering the world of muscle building and exercise for the first time face many difficulties at the beginning because they do not know how to design an ideal exercise schedule that connects them to achieve their goals.
The question here is, how do I design an exercise schedule that suits my body? There are many tips to put you on the right path, the first and most important of which, consult the experts. Your coach can help you, of course, and many methods will benefit you, such as using one of the smart applications supervised by sports and health experts, such as the Transform Me app from Fitness Yard. This application designs a sports schedule based on the data you provide to it. It contains many tools and a video library that help you reach your goal without paying vast sums of money to the personal trainer.
But if you want to return to the traditional methods and design your exercise schedule, we recommend the following:
Set your goals
Know your goal first; this advice is an essential tip to help you create an exercise schedule that fits your plans. Determine the type of goals you want to see within one month, but these goals are required to be achievable; in this way, you are walking according to a sound plan that puts you on the right path to achieve your remaining goals.
Warm-up exercises are essential in any exercise schedule; you should set aside at least 30 minutes per day to warm-up exercises before starting the actual exercises; this way, your body gets used to being ready for challenging and exhausting activities and avoid yourself falling into the trap of injuries.
Choose the right type of cardio exercise for you.
Cardio exercise is essential, as it strengthens the heart muscle and depends on burning oxygen and blood sugar to produce energy. You should allocate at least one hour per week to cardio exercises in your exercise schedule. Doing cardio avoids injury.
Strength training is also essential.
Strength training is beneficial for the body’s health, as it reduces the possibility of heart disease, blood pressure, diabetes, and cancer, as it maintains an ideal weight and prevents the accumulation of fat in various parts of the body, such as the abdomen, buttocks, and waist.
Options for strength training vary, such as lifting weights or using body weight. You should add strength exercises to your schedule and practice them no less than three times a week. Squatting and pressure exercises are among the most prominent types of strength exercises that are recommended for beginners.
Use ready-made tables
Most gyms have some ready-made tables explicitly designed for beginners. These tables combine strength training and cardio exercises. If you don’t have a tracking program, try using it the first month, until you set your goals and design your exercise schedule for the following month.
Do not forget the rest period in your schedule.
The quality of rest days in your exercise schedule is essential because your body is accustomed to inactivity and sitting for long periods. Suddenly you become overly physically active, which causes a lot of fatigue and exhaustion of your body muscles. The body muscles need at least two days a week to rest and sleep for at least hours a day.
Celebrate your progress!
Do not forget to reward yourself whenever you see some results appear on your body, a piece of ice cream or a delicious meal at the end of the week that will give you a tremendous emotional boost for moving on the right path towards your goals.
In this article, we have mentioned some of the essential tips that help you design an exercise schedule for the first time, give them a try, and tell us your opinion of your body’s results and developments during the coming period.