This is an exciting time in fitness, as many people are starting to pursue a new exercise routine to increase physical fitness, improving their physique, and ultimately creating a better life. This article will discuss the appropriate workout routine to get in shape, “get cut,” and accomplish the aforementioned results. It is important to remember to consult a health care professional before starting an exercise routine.
The best routine doesn’t consist of one “magical” workout technique or mode; but rather discipline to stick to a varied routine with different techniques throughout the week and month. This approach aims to keep the body guessing while making new adaptations without allowing the body to plateau.
One way to increase discipline and exercise adherence is to make a weekly plan and to write it down. Once the plan is written down, you need to try your best to stick to what you planned.RELATED: RECOMMENDED PLANS FOR YOU
That being said, the best routine to get cut is based on the fundamentals of resistance strength training to induce muscle hypertrophy, while cross-training with aerobic cardiovascular training to reduce fat.
The difficulty in this scenario is allowing adequate rest for your body to accomplish these tasks between exercise bouts.Your body needs at least 48 hours for the muscles worked to recover from a workout depending on the type and intensity. So planning out your week to allow that rest will be key for the longevity, feasibility, and maximal outcome of your exercise time.
The American College of Sports Medicine recommends that you perform moderate intensity cardiovascular training 3-5 times per week for 30-60 minutes each session to total at least 150 minutes/week. This doesn’t mean that you have to go for 30 straight minutes, but if you do break up your sessions with rest breaks at the beginning of your program, try to exercise for at least 10 minute bouts.
Another way to get in your cardiovascular training with a busy schedule is HIIT (High intensity interval training). The background is interesting, and can be widely applied through bicycle sprints, short distance sprints on the track, rowing, or freestyle stroke sprints in the pool lanes, just to name a few, depending on your preference. This exercise method is a hot topic in the exercise community and there are frequently exercise classes at your gym that are based on this approach.
Once recent study shows that interval training also increases cognitive function, cerebral oxygenation, in addition to improved body composition and exercise capacity.
For the following type of routine with only 2 days of resistance training, it will be imperative that you use compound exercises (such as the squat, deadlift, bench press, or pull up) to maximize the muscles trained on your resistance days, rather than spending extra time at the gym with isolation exercises. By using compound lifts you will be able to hit all of your major muscle groups with the limited time of lifting.
Here is a template for a typical 7 day week using this approach
– Monday– Track sprints intervals.
– Tuesday-Resistance training for whole body.
– Wednesday– Rest.
– Thursday-Tempo bicycle ride based on a pre-determined pace.
– Friday-Resistance training for whole body.
– Sunday-1 long slow distance run.
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