Optimal Workout Schedule
Jason Diggs
At the outset, many body builders commit the mistake of overloading and overtraining their muscles through daily workout sessions. They are under the impression that the harder they workout every day, the faster and better their body building results would be.
But have you ever considered the repercussions this could have on your body and health? If you exert your body too hard, then the internal damage caused to your body can manifest itself in the form of acute and sustained body aches, loss of appetite, and even loss of sleep.
Only rigorous workouts are not sufficient to build your muscles; you also need to take the recommended high protein diet and ample rest in order to grow. When you take sufficient rest between subsequent workouts, you are facilitating the repair, recovery and replenishment of energy supplies in your muscles.
A very significant indicator of your gym schedule is your own body. Learn to listen to your body. For instance, if you train your biceps on this Monday, you need not repeat the same weight training exercise until next Monday. However, if your arms are aching and sore, then you must postpone the biceps training by 1 or 2 days until your soreness is completely gone. Exerting a damaged muscle can lead to serious injury. Ideally, you must workout just 3 times per week and take 2 days of complete rest in between subsequent workouts.
If it is too hot and humid, you can go for an early morning workout. If the weather is cool and pleasant, then you can exercise during any time of the day - just remember not to workout within two hours of taking you meal. Once your body building goals are set, you can determine the frequency, duration and intensity of your workouts.
An optimal workout schedule for an average, healthy person with medium fitness goals should include 5 to 10 minutes of warm-up exercises daily which can include walking, spot jogging, knee lifts, or arm and trunk rotations. You need to follow this up with exercises for developing muscular strength and endurance. This includes two weight lifting sessions per week, each of 20 minutes duration for developing muscular strength of all the major muscle groups in the body and three sessions for building muscular endurance per week, each of 30 minutes duration, including exercises such as sit-ups, push-ups, pull-ups, and calisthenics.
This should be followed by exercises such as walking, jogging, swimming, or skipping to improve your cardio-respiratory endurance. Three sessions of cardio exercises per week, each of 20 minute duration, for improving the cardio-respiratory endurance should be sufficient.
Cardio exercises should be followed by 10 to 12 minutes of slow stretching exercises daily to improve flexibility of the body. Finally, to allow regularization of the heart beat and to allow the body to get restored back into a state of normalcy, you must practice 5 to 10 minutes of cooling-down exercises daily such as slow walking or ?Shavasana?.
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