Especially if you are starting out in the gym, it is essential to determine the best training routine for you, taking into account three key aspects: your preferences, your goals and your starting physical condition. Discover the bases that can help you to establish your ideal training plan.
Whether you are a beginner or if you have put sports activity aside for a while and resume it, it is important to establish a suitable routine that adapts to your characteristics and responds to your needs. We help you choose the right training routine, below.
What training routine is suitable?
Before you start, be clear about what you want to achieve with the training: lose weight, gain volume, define muscles, gain resistance and be realistic when it comes to recognizing your current level of training. Hitting the perfect routine for you is essential to not throw in the towel in the first days and also to advance in each session avoiding any risk of injury.
Whatever your goal, you should always start with a set-up routine of at least a month, which helps your body gradually adapt to exercise. This period will help you, not only to condition your muscles and joints, but also to know your level of training and set your goals. After this first phase, you will be ready to choose that routine with which to obtain the best results. Knowing some of the possible ones will help you in your choice:
Aerobic routines
They cannot be lacking in that initial set-up and you should insist on them if what you need is to lose kilos and eliminate accumulated fat. The practice of sports such as running, swimming or cycling are ideal options to be part of this routine. Alternate them with days of training in the gym that include minutes on the elliptical and treadmill, as well as basic exercises like combo jump ropes. Like any other, this routine should increase its intensity progressively, so that you control, at all times, your heart rate so that, little by little, you gain resistance.
Strength routines
Having the most effective routine when it comes to achieving firm, well-developed muscles with maximum definition, is the general objective of training in the gym. Choosing between routines that affect definition or increase volume is one of the first decisions you will have to make.
- Volume routine. Keep in mind that, unless they are overweight or have a proportion greater than 20% of body fat, it is always preferable to start with volume routines so that your muscles increase before focusing on working their optimal definition. This routine requires being accompanied by a hyper caloric diet. Take this into account when choosing your best training routine because if you need to lose a few kilos first, it is not the most appropriate for you. If you are at your weight and you choose this option, start with routines that work the large muscle groups together to focus, then, on those specific exercises that help develop specific muscles.
- Definition routine. If you are lucky enough to have great muscles, you have an adequate Muscle Mass Index and you are also at your weight, you can go directly to a definition routine that will be accompanied, in this case, by a balanced diet (calories ingested equal or slightly lower than worn). This diet will help reveal those muscles in which you want to gain power and tone. Aerobic exercises, combined with strength exercises, are the key to the effectiveness of these types of routines.
As you can see, choosing the ideal training routine depends on factors that you must analyze before determining yours. Getting it right is essential for you to train effectively and you can increase the pace and intensity as your body adapts to physical activity and you get closer to your goals.
