How to establish a training plan? Try our tips

In the beginning, determine what you want to achieve.

  • Are you planning to lose weight?
  • Want to gain muscle mass?
  • Want to maintain your current weight while building muscle?

Depending on how you need to conduct the training. Of course, it is ideal to consult a qualified professional to ensure that you do not harm your health.

However, if you want to improve your workout performance, follow a few basic rules to make hard work easier.

1. Stretch before and after training

Stretching is one of the most important activities of all activity. That is, before and after. Through stretching, the muscles warm up and prepare for athletic performance. After the end, they thus receive a signal that the activity is over and that the rest time is approaching.

Another, and perhaps the most important, reason to stretch is to reduce the risk of injury. When you prepare your muscles by stretching for a heavier load, whether in the style of cardio training or strengthening, the risk of injury is reduced, not only to the muscles, but also to the ligaments and joints.

Believe that your body will thank you for this extra time in the future.

2. Find the move you most agree with

Just do what you love. Whether it’s running, strengthening or calming yoga, the basis of regular exercise is in the world.

Rotate it with other activities so the body experiences variety. Full cardio workout with strength blocks, alternating dumbbells with HIIT action exercise or circuit training.

The variation of sports activities is essential so that the body does not get used to one type of movement and still develops all the muscles evenly. That is, even those that are not visible at first glance, but are essential for the proper functioning of the body.

To get a good overview of your activities, monitor them through smart watches, the advantage of which is that you can also monitor your heart rate or your female cycle, which affects your training performance.

3. Regenerate and rest

Just as the body appreciates regular exercise, regeneration is essential to it. No machine or organism can run 100% all the time, sometimes it has to be turned off and left to rest. The body reports the same.

Therefore, do not forget to include pleasant days of relaxation in the training plan. And it’s up to you to see if it will be idleness in the proper sense of the term, i.e. Netflix & chill, or a quiet walk, a moment of yoga or stretching.

Do not forget sleep, which should not be neglected. In general, we should all aim for at least 6-8 hours in bed per day. During this time, the body manages to relax, regain strength for other sporting events and thus bring us closer to our dream goals.

If you grope in the relaxation area as part of your training plan, rely on aids that will provide you with the necessary information. Download apps that measure the exact rate of regeneration – how much you indulge in it and how much you need it.

Sleep monitoring is facilitated by a smart watch, which analyzes the quality of rest immediately after waking up and suggests how to improve it.

Planning wizards

Photo: company archives

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4. Eat balanced and in sufficient quantity

Nutrition is an integral part of a well-designed training plan. The best way to establish an optimal diet is to ask an expert, ideally a nutrition therapist, who will recommend personalized nutritional values.

It will also take into account any current or future health restrictions that could complicate your trip.

In general, however, it is important that all nutrients, i.e. carbohydrates, fats and proteins, are evenly distributed in the diet. Be sure to eat enough fruits and vegetables, which provide the body with vitamins and fiber. Do not forget the micronutrients for the proper functioning of the body.

If you want to lose weight and you don’t know how to define your diet, at least try to use calorie tables from the start, where you write down everything you eat during the day and see how much your diet is balanced.

5. Don’t forget vitamins and minerals

For the body to function as it should, it is necessary to supplement micronutrients in addition to basic nutrients. If you ask a specialist to compile a diet, then a sufficient intake of these ingredients should be ensured in the diet.

If you decide to go all the way yourself, keep in mind that your body needs iron, calcium, magnesium, and vitamins, among other things. This vitamin D, which we get from the sun, must be supplemented especially in winter, when the sun shines rather sporadically and our body often suffers from its deficiency.

There are more things to include in your diet. Their size mainly depends on their height and weight, because what is too much for some may be too little for others.

But always keep in mind that the most important factor in the whole trip is you and only you. Do not compare yourself to others, only to yourself.

It depends on your will, your motivation and, of course, the space you have to actually achieve your goals.

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