A workout plan for fitness has three important components viz. load training, flexibility training and cardio training. All the above components of training are interrelated and affect each other. Therefore it becomes very important to incorporate them correctly in your training program to get optimum results. Most of the time people go wrong in utilizing them effectively. We have highlighted the recommendations to avoid common pitfalls of workout plan and get better results.
1. Load training recommendations –
Before beginning the load training, first make sure if you are being able to do exercises in correct form or not with light weights. In case of any deviation from the normal, first identify the issue and train to correct it. Remember! You will get the benefit of resistance training only when it is done correctly. If you don’t do it in proper form, then your muscle becomes more prone to injury. Once you are sure of your exercise form then recall your fitness goal, if it is muscular endurance or strength. Many people fall prey of mixing the two training components in the same workout routine which is not recommended. Each body part has different types of muscle fibres and gets recruited differently in both the exercises. If you are training for strength then do workout for strength only as endurance exercise will negatively impact the strength training and you will not get optimum results. It is better idea to train for both strength and endurance in different months so that you get the benefits of both.
2. Flexibility training recommendations –
Flexibility training is an integral part of a workout program. Workout should always start with dynamic stretches to build the mind body connection for training. To incorporate it, take the minimum weight and do same movements which you are going to do in your workout. It will help in preparing the muscles fibres for handling heavier weight and not getting in to shock. There are many people who do static stretches before workout. First it decreases your ability to generate the force required for lifting heavy weight as muscle needs to be in normal length for generating maximum force. Secondly it also increases the chance of injury as muscles are not warmed enough to be stretched and get strain. Do the static stretches after completing the workout to bring the muscle in normal length and prevent stiffness. Proprioceptive neuromuscular facilitation (PNF) is advance form of stretching exercise which one can do after workout for increasing range of motion and deeper stretches.
3. Cardiovascular training recommendations –
Cardiovascular exercises are good option for beginning the workout. It circulates the blood throughout the body and makes it warm. Many times people forget the purpose of warm up and do the cardio with higher intensity and get fatigued. It should be done in low to moderate intensity only to avoid the impact on resistance training workout. There are various equipments available to do cardio exercises like treadmill, stationery bicycle, elliptical trainer etc however equipment like elliptical trainer is a better choice as it involves muscles of complete body from upper to lower extremities. Do the cardiovascular training at the end of workout as well as it helps in removing the lactic acid accumulated in the working muscles. After intense workout, lactic acid is formed and it creates the stiffness if left trapped in the muscle cells.
The bottom line is that in every workout plan for muscle gain and fat loss you need to incorporate load training, flexibility training and cardio respiratory training systematically. It will not only help in getting optimum results but also minimize the injuries associated with weight training.
Bio : Manish Yadav is ACE Certified Personal Trainer & Fitness Nutrition Specialist. He provides customized workout and diet plans for achieving fitness goals through My Fitness Goal.