10 tips for your training plan


Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you do not have the appropriate experience or sports knowledge. Our fitness experts compile their tips on the best workout plans so you can decide which workout plan is best for you.

What is a training plan?

The training plan is a useful companion and guide for your trip to you get fitness results. Are you looking for exercises to build a bigger ass or shape your belly? Whatever your goal, your training plan should always be in line with you and your expectations. When setting a goal, make sure it is challenging but still realistic. A goal that you think you can achieve helps you stay motivated.

Do you already have a fitness goal in mind? Routine training is nothing more than a means to an end. It is aimed at your goal and is based on your current (physical) condition. Your 12-week training plan already has a clear idea of ​​where you are going. He constantly presents you with new challenges. But a good plan doesn’t just consist of a combination of exercises: It also includes helpful tips on rest periods and intensity.

male stretching

Tips for a practical training plan

There are a number of learning principles that can help you achieve your goals. Increase the effectiveness of your training with the following tips:

  • The workout should push you – but not over the edge
    Every workout should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you will not see any results. But if the training stimulus is too high, it can even be harmful to your body. If you want to improve your performance, the training stimulus should be tailored to your (current) physical condition.
  • Think long term
    Progress does not come overnight. Your muscles are not the only parts of your body that need to get used to regular exercise. Other body systems need to adapt to the increased activity, which takes time. In short, change does not happen overnight. Be patient!
  • Tighten up
    To succeed in your training, you must continue to challenge your body. This does not always mean doing more repetitions. You can add more weight, do an extra set or just be more focused and aware during your workout. The mind-muscle relationship itself can make a big difference.
  • Listen to your body
    The more personalized the plan, the better. Do not overdo it and remember that no one knows you better than yourself. Yours pulse at rest to increase significantly after getting up in the morning? Do you lack appetite and feel completely exhausted and unmotivated? Or does your heart rate barely decrease during breaks between exercises? All this can be a sign that you are overtraining and that it is time for a day off. So pay attention and do not ignore the signs that your body gives you. The training plan is not stone. It can be modified and adjusted according to your condition. Don’t be disappointed if you have to take it a little slower from time to time. Next time you will be able to achieve even more.
  • Set realistic goals
    No goals, no success: Clear goals will help you maintain your motivation and allow you to track your progress.
  • Stir it
    Sooner or later, doing the same thing over and over will level your performance and stop improving. You can break this monotony by constantly mixing your workouts. This does not mean simply including different exercises, but changing the intensity and rest periods between sets.
  • Stick to it
    It doesn’t count once: A workout won’t lead to noticeable improvements. If you want to get the most out of your training, you need to keep repeating the exercises. Your body will not begin to adapt until you push it to and beyond. This overload makes your body adapt and helps you reach the next level.
  • Get the most out of each exercise
    There is a big difference between giving 50% or 100%. The more you throw yourself into your workout, the more you will get out of it.
  • Give your body time to recover
    Planning recovery time in your training program ensures a perfect balance of effort and recovery. Try to schedule your workouts throughout the week and plan your weekends in advance. If the last workout was very intense and tiring, the next one should be more moderate or you may even consider a break.
  • The training is just a piece of the puzzle
    Workouts are not the only thing you need to achieve your fitness goals. You also need a suitable one diet, as well as a combination of cooling exercises, baths, massages, good balance of water and electrolyte, stretching and relaxation exercises and recovery periods. Until you put all the pieces together, you will never see any great results.

stretching a woman

How to plan a session

Each training plan consists of a number of elements arranged in a systematic order. Imagine that each workout is part of a puzzle: Like a puzzle, all the elements must fit together so that you can finally celebrate your success. There are times when it is more difficult and sometimes you have to try something new. But when everything is said and done, you will achieve your goal. Each training session should include the following three parts:

  • Warm-up: Warming up helps you prepare mentally and physically for the workout. It also reduces the risk of injury. Use simple exercises that you have done before and know well.
  • Main activity: The main activity is the real training part of your training session. The goal is to increase or maintain your physical performance.
  • Relax: Cooling initiates and accelerates the recovery process.

If all this sounds too complicated, try one of the training plans in adidas Running or Training. They will help you set realistic goals and guide your training according to your schedule, from start to finish.

adidas training banner

***





Source link

Leave a Reply

Your email address will not be published.