August 12, 2012
If you’re brand new to fitness training, you might be asking yourself how to go about designing a proper workout that will get you the results you’re looking for.
How much time must you spend to weight lifting? And what about cardio training? Where does it get added into the mix?
If you want to see optimal results, it’s going to be vital that you do get all the key elements into place as they need to be.
If you don’t, you’re going to be faltering along the way to success.
So this said, if you have 60 minutes total to spend in the gym, where you should be focusing your efforts?
Let’s walk you through what a picture perfect 60 minute workout would look like.
The very first ten minutes should be spent doing your warm-up. This is critical to get the blood flowing to the muscle cells and to make sure that you have sufficient focus to start the workout session.
You can either perform 5-6 minutes of light cardio training followed by some easy stretching or perform 5-6 minutes of bodyweight movements followed by your light stretching.
Remember to breathe deeply while doing this.
Next, you’ll want to move on to your strength training. If you have a good set-up figured out, you shouldn’t need much more than 25 minutes to complete this.
Focus on compound lifts and aim for 2-3 sets of 8-10 reps. If you have time at the end, then add in a few isolation exercises for the main muscle groups that you want to zero in on.
Remember to lift heavy enough weight that you are fully fatigued by the time that you reach your last rep.
Moving on, for the next fifteen minutes you’ll want to do your cardio training. Remember that cardio training should always come second, never first. This ensures that you can burn more fat while doing it and that it won’t take away from your weight lifting performance.
If you’ve done leg exercises, avoid sprint training at this time as it’ll be too taxing on the system. Instead, some moderate intensity cardio is a great way to clear the lactic acid build-up, burn some calories, and help to wrap up the workout part of the session.
Finally, once your cardio training is completed, then you’ll want to move into your stretching and cool-down. This should last for about 10 minutes and should be where you really focus on holding the stretches for as long as you possibly can and improving your overall flexibility.
This should be done in a slow and controlled fashion, while you also focus on taking plenty of deep breaths in and out while you do it.
So there you have the primary things that you must be sure you’re doing as you work your way through your workout program. Get these elements in place and you’ll be covering every element of your fitness level that you need to be.