By daily training, we usually mean training 6 times a week; sometimes training with one day of rest once every two weeks.
When choosing a training program, it is necessary to take into account that for each person a certain set of physical exercises can have a completely different effect. A lot depends on the type of physique, lifestyle, nutrition, genetic code.
At the same time, when choosing a training program for every day, it is necessary to adhere to a number of rules that will be relevant for everyone:
- beginners are recommended to abandon exercise machines and perform exercises with free weights;
- a large number of repetitions in one approach are typical for weight loss programs;
- to increase your physical strength, perform a small number of repetitions with a heavy weight;
- training programs for every day with a free weight with a large number of repetitions and small pauses between sets contribute to increasing endurance
Building a training program is a complex process that requires special knowledge and work experience. Finding the optimal solution can take from a few days to a year.
Training at home
When choosing a training program for every day at home, it is necessary to give preference to outdoor activities. Access to the simplest exercise equipment in the yard (horizontal bar, bars, etc.) will make the process more interesting and effective.
The life of Soviet citizens began with a morning exercise. The call to get up and exercise came from radios all over the country.
The load on the body can have both positive and negative effects if you do not properly prepare for the exercise and do not follow the technique. Follow the rules:
- after waking up, it is necessary to allow the body to recover within 10 to 15 minutes;
- exercise should always begin with a general warm-up of large muscle groups, joints and ligaments;
- before the lesson, it is necessary to ventilate the room.
It is necessary to consistently perform the following exercises:
Depending on your physical abilities, walking or running for 30 seconds on the spot, then lifting both knees – four steps each on the inhale and exhale.
In the supine position, put your hands behind your head, bend your knees. Pull your head up to your knees, and your knees to your head. It is necessary to ensure that the pelvis in the bent position of the body breaks away from the surface. Then relax and return to the starting position. Perform 4 sets of 4 repetitions with breaks of no more than 15-20 seconds.
Without getting up, lift your legs at an angle of ninety degrees to the floor surface and hold for 10-15 seconds. Perform 5-6 times with breaks.
Stand with your feet shoulder-width apart, put your hands on your hips. Perform rotational movements similar to twisting a hoop. Perform from 60 to 120 seconds.
Without changing the position of the body, raise your hands up, bending them so that the fingers reach the shoulders. Raising your hands, you need to stand on tiptoe and stretch. It is performed from 6 to 8 times.
Running
Running training refers to cardio training. When performed correctly, they help to develop endurance, reduce body weight, and have a positive effect on the work of the heart and respiratory organs.
Running at a low speed burns fat more efficiently, while high-speed races are aimed at burning calories.
In order not to harm your body with too intense initial loads, follow the following tips:
it is necessary to give the body the opportunity to adapt to running loads;
be consistent in your aspirations, do not give up training if it seems exhausting, just reduce the load;
if the body can’t adapt to running for a long time, try alternating running with walking;
increase the speed and duration of running gradually, without sudden jerks, without injuring the body.
Push-ups from the floor
This is a unique exercise that is available to everyone, regardless of age. This complex is included in the program of teaching children from the first grade.
You can do push-ups at any time of the day, using small breaks in work, or looking up from playing on the computer. Starting to work out with a load in the form of your own weight, you can significantly increase muscle strength and endurance.
Training in the gym
This type of activity is suitable for people who have free time. There are both supporters of home training, and fans of practicing in specially prepared rooms for this. Advantages of working out in the gym:
- the surrounding environment sets you up for a lesson;
- focus on doing exercises, because no one distracts;
- when observing the trainees, there is a desire to progress in order not to fall behind.
Exercise program for weight loss
The male half of the population goes to the gym, as a rule, to increase muscle mass, strength indicators or to acquire a beautiful body relief.
Girls mostly prefer to lose weight, make their body fit, elastic, emphasize it.
The period between training sessions
It should be noted that the effectiveness of any of the training programs for every day for the muscles depends not only on the quality of its implementation, but also on ensuring a full rest between workouts. It is necessary to allow the body to recover. Sleep should be of normal duration (about 8-9 hours for an adult).
Nutrition is the basis of a healthy lifestyle. When training to increase muscle mass, the daily amount of calories consumed should exceed the number of calories burned. To lose weight, you need to adhere to the inverse relationship.
