- Benefits of Working Out
- Types of Workouts
- Workout Day Plan
Today is chest and back day! I’m going to hit the gym hard and get huge gains!
If you’re looking to stay fit and healthy, it’s important to have a regular workout routine. With the right plan, it can help you increase muscle mass and strength while also burning fat to tone your body. There are many different types of workouts that can be done to target different areas of the body, but knowing what workout day it is will ensure you achieve your goals faster!
So what workout day is it? Depending on your overall fitness goals and objectives, this will largely depend on your own personal training schedule. However, some general guidelines suggest that focusing on one particular area per day will provide the best results. Here is a breakdown of what type of workout each day should focus on:
Monday: Cardio Day – Ideal for increasing endurance and keeping in shape; this includes running, cycling and other aerobic activities.
Tuesday: Chest Day – Push ups and dumbbell chest flyes are great exercises for making gains in chest strength; other exercises include shoulder presses overhead pushups or dips.
Wednesday: Leg Day – Squats and leg extensions are great for targeting leg muscles; try weighted lunges, calf raises or jump squats for an extra challenge.
Thursday: Back Day – Rowing machines or cable rows are great exercises for strengthening back muscles; other options include pull ups/chin-ups or bent over barbell rows.
Friday: Shoulder Day – To target shoulders try lateral raises or front/side dumbbell raises; Arnold presses offer a variation for more advanced trainees.
Saturday: Arm Day – To work out biceps/triceps do alternating curls with dumbbells; hammer curls target both at once while tricep kickbacks tone up the triceps area.
Sunday: Rest Day – It’s important to take one day off per week from intense exercise so that muscles have time to recover before next week’s routine begins again!
Benefits of Working Out
Working out regularly can have a positive impact on your overall mental, physical and emotional well-being. Regular physical activity can reduce stress, improve your mood, increase energy levels and help you focus better. It can also strengthen your muscles and bones, reduce the risk of chronic diseases and help control your weight. Let’s take a look at some of the other benefits of working out.
Improved Physical Health
Regular physical activity provides numerous benefits to your physical health. Consistent exercise can help you strengthen your bones, muscles, and joints, as well as reduce joint pain, reduce stiffness and improve overall range of motion. Additionally, physical activity will help you better manage high blood pressure and cholesterol levels, prevent or control diabetes and other chronic diseases. Furthermore, engaging in regular exercise will also increase energy levels by helping your body become more efficient at using oxygen which results in greater aerobic capacity. Other significant benefits include improved cardiovascular system functioning and an enhanced ability to cope with stress. All of these elements work together to give your body the strength it needs to enjoy a longer life span while staying healthy.
Improved Mental Health
When you work out regularly, you might notice a boost in your mood and outlook. Combining physical activity with deep breathing and meditation may help relieve stress, improve concentration and deepen your awareness. Regular exercise helps the brain to release endorphins, which are chemicals associated with feelings of happiness. Additionally, studies have found that regular exercise can reduce symptoms of depression or anxiety by up to 50% in some cases, although it works better as a supplement to professional care when it comes to mental health issues. Other benefits include improved sleep quality and improved self-esteem. Exercise also gives you a sense of pride for taking control of your physical and mental health.
Increased Energy Levels
Exercise can increase your energy levels and improve the way you feel. People of all ages can benefit from regular physical activity, both physically and psychologically. Studies show that even low to moderate intensity exercise can help to reduce fatigue and stress, improve alertness and concentration, plus positively affect overall mood by releasing endorphins in the brain. A regular routine of physical activity may also improve sleep habits, which can contribute to improved energy levels throughout the day.
In addition to just making you feel better mentally, exercising your body can actually increase available energy by strengthening muscles and improving the body’s aerobic capacity. When the body is conditioned through regular physical activity, it becomes more efficient at utilizing oxygen during activity. This results in a decreased feeling of fatigue and more energy overall when performing daily activities. Exercise also helps keep metabolism up which aids with calorie burning throughout the day – meaning more potential for extra energy!
Finally, engaging in an active lifestyle not only provides immediate performance benefits, but it creates long-term fitness habits that are beneficial for overall health and wellbeing in terms of increased energy levels – now isn’t that worth working out for?
Types of Workouts
When it comes to exercise, there are many different types of workouts you can do to keep your body healthy and fit. The type of workout you choose should depend on your goals and fitness level. Whether you are looking to build muscle, increase strength, or just stay active, there is a type of exercise that can help you reach your desired outcome. Let’s look at some of the most common types of workouts.
Strength training is a key component of any comprehensive fitness regimen. It is essential for maintaining and building muscle, improving everyday performance and protecting against injuries. Commonly referred to as weight lifting or resistance training, strength training can be done with the use of free weights, pulleys, elastic bands or bodyweight exercises. Different types of strength training target different goals and skills such as power lifting, Olympic lifting, functional movement and bodybuilding.
Power lifting focuses on core physical exercises that train multiple muscles at once and allows a person to lift heavier weights in order to increase strength quickly. Olympic lifting requires full body coordination and power with an emphasis on speed while bodybuilding focuses primarily on sculpting muscles with more repetitions using lighter weights. Finally, functional movement encourages form over load by replicating the movements from everyday life such as crouching to pick up a box or push-ups for upper body strength. Regardless of which form you choose, proper form should always be followed when doing strength traininig in order to achieve the best results possible and minimize potential risk for injuries.
Cardio workouts are those that increase heart rate and respiration. Typical cardiovascular activities can include running, jogging, swimming, biking, and aerobics. They may also include exercise machines like treadmills, ellipticals and stationary bikes. Exercising regularly with intense cardiovascular workouts will lead to greater endurance, improved physical performance and enhanced cardiac health. By participating in these types of exercises you will be able to regulate your heart rate for extended periods of time which will help strengthen your cardiovascular system overall. Cardiovascular exercises are beneficial to both men and women as they can effectively lower the risk of coronary artery disease, stroke and diabetes while helping maintain a healthy weight. Additionally they may also improve body composition while leading to reduced stress levels.
High-intensity Interval Training (HIIT) is a type of exercise that incorporates short bursts of intense activity with recovery periods. It has quickly become one of the most popular forms of workout, as it can be done in relatively little time and produces great results in regards to fat burning and muscle toning. This type of exercise is effective for all fitness levels, so anyone from novice to experienced athletes can take advantage of it.
HIIT workouts usually consist of 10-25 minutes of works followed by an active or passive rest period. During the work phase, you may be sprinting, jumping jacks, mountain climbers, burpees, kettlebell swings or any other high-intensity activity. The rest period keeps your heart rate at a lower level while still stimulating your muscles to help them increase in size and strength over time. Typical HIIT plans involve alternating between one minute work intervals and 30 second rest periods, but you can adjust the timing depending on your fitness level or goals.
One benefit of HIIT workouts is that you will typically burn more fat when compared to steady state cardio due to its higher intensity level and shorter duration. In addition, because it’s challenging for your body even after the workout is complete, studies have shown that HIIT increases metabolism up to 48 hours after the workout is done – allowing you to continue burning calories even sleeping! Furthermore, due to its efficiency and shorter time commitment, HIIT helps keep people motivated during their workouts as they are able to see results faster than steady state workouts.
At first glance HIIT workouts may appear intimidating; however, remember that they are customizable so don’t forget that you can tone down the intensity if needed! If you’re new to HIIT start out slow by doing a few intervals during each session until fully comfortable with this type of exercise then gradually increase as needed!
Yoga is a low to moderate intensity form of exercise that can be tailored to every fitness level and desired outcome. Not only does yoga provide physical benefits, such as increased flexibility, strength and balance, but it can also have positive effects on the mind. Thanks to its meditation-like components, yoga can not only postpone fatigue but also improve overall mental focus.
Yoga is typically divided into two broad categories: Hatha and Vinyasa. Hatha incorporates many different breathing exercises and slower stretching movements while Vinyasa consists of faster poses, usually done in sequence. Within these two categories there are many different types of yoga styles, each with its own benefits
Workout Day Plan
Creating a consistent workout plan for yourself can be one of the best decisions you can make for your overall health and fitness. It allows you to stay on track and monitor your progress over time. A workout day plan can vary from person to person depending on their goals, body type, and schedule. But regardless of what your individual plan looks like, there are some tips and tricks to make it easier. Let’s get into the details.
Monday – Strength Training
Monday is considered a strength training day for those following a fitness program. This type of workout should focus on building muscle mass and improving overall strength. Exercise selection should include compound movements that target multiple muscle groups such as bench press, squats, dead lifts, bent over rows and shoulder press. When strength training, each exercise typically consists of 5 sets of 8 – 10 repetitions with 1 – 2 minutes rest in between sets. In order to achieve the best possible results from strength training, proper technique and form should be used which will decrease the risk of injury and increase effectiveness. Working out with heavier weight requires proper nutrition both before and after the workout as well as a sufficient recovery period in order for muscles to repair themselves before re-working them again on wedge day. To round out the Monday routine and ensure overall health it is also recommended to add thirty minutes of aerobic exercise such as walking, jogging or swimming.
Tuesday – Cardio
On Tuesdays, it’s time to get your heart rate up and blood moving with a good cardio workout! Doing regular cardio workouts can help you build a healthy lifestyle and lower your risk of heart disease and stroke. Cardiovascular exercise is key for improving overall endurance, burning calories, and promoting weight loss.
There are many different ways to perform cardio exercises. To get the most out of your routine you should focus on an extended period of time that enables your body to reach an endurance level rather than short bursts of intense activity. Some popular forms of cardio exercises include: running, walking, cycling, swimming, aerobics classes, and stair climbing.
When beginning any new form of exercise it is important to find something comfortable for you that will also be challenging enough to push you as well. Start with shorter intervals at 70-80% intensity and then increase over time. If necessary break up the duration in steps across multiple days such as 30 minutes on Tuesday and another 30 minutes later in the week or even during another day if it feels better for you! To maintain interest mix up your activities in different environments – try hiking or different dance styles or an online workout video class!
Wednesday – Rest
Wednesday is a rest day, so you are not required to perform any structured activities. That said, it is still beneficial to be active throughout the day. Consider taking a leisurely afternoon walk or exploring some gentle Yoga movements to keep your body moving and promote healthy circulation.
Take this time to reflect on your progress so far, enjoy your favorite relaxation activity or catch up with friends and family as part of a healthy lifestyle balance. Most importantly, listen to your body and take the day off when needed; rest days are just as important as exercise days in achieving an overall sense of wellbeing.
Thursday – HIIT
High-intensity interval training (HIIT) involves alternating between intervals of a maximum effort exercise and rest or active recovery. HIIT is a great way to burn fat and burn calories in a short amount of time, making it an ideal workout for those who are pressed for time.
For Thursday’s HIIT workout, start with an easy 5-minute warm-up jog or jump rope to get the blood flowing and the muscles prepped. Then, perform 2 sets of each exercise listed below for 30 seconds each with very little rest in between exercises in order to keep your heart rate up:
Finish off your workout with a cool down stretch session that allows you to slowly regain your breath and bring your heart rate back down. Make sure you keep proper form while executing the exercises; it’s better to do fewer sets if completing the exercise correctly is difficult. For best results, try adding weight like an ankle weight or dumbbell during the more advanced exercises. With consistent practice, HIIT workouts can help strengthen muscles and improve endurance over time.
Friday – Yoga
Friday’s workout day should focus on flexibility and relaxation. Yoga is an ideal way to promote balance and strength in the body. The practice of yoga relies on movements, breathing, and poses to increase core strength, improve mental and physical balance, reduce stress, strengthen weak muscles, promotes overall flexibility and enhances the efficiency of the circulatory system.
Yoga can be practiced by people of all ages from any lifestyle. It involves using your breath and body to create a peaceful state of mind. Different practices focus on different goals such as improving posture, decreasing pain and tension in tight muscles, building strength, endurance or even improving concentration.
When you take part in a class or practice at home with a DVD or app it can vary widely depending on what type of yoga you’re doing. Generally speaking however it’s best to arrive at your yoga sessions hydrated — water is key to helping you move forward with ease! There are many classic poses that are included in most classes but if it’s your first time start out slow with simple poses like downward dog, mountain pose or warrior two — they help you get into the flow faster allowing for a more sensible but still vigorous workout. Additionally there are props that are essential to effective yoga sessions such as blocks/bolsters , straps , blankets & yoga mats for stretching purposes . Letting go physically helps let go mentally! Try finishing up Friday’s workout with a few relaxing moments spent in savasana – or corpse pose– for ultimate relaxation.
Saturday – Strength Training
Strength training is any activity that uses an external resistance to your muscles, such as lifting weights or using elastic bands. Saturdays are a great day for strength training because it increases muscle mass and strength, boosts metabolism and helps burn more fat. It also helps improve balance, reduce your risk of injury and increase your aerobic capacity.
The best type of strength training to do on Saturday is compound exercises. Compound exercises are multi-joint movements that use more than one muscle group at a time, such as the squat, lunge and overhead press. These types of workouts train multiple muscles simultaneously; thus they make you work out in less time while also making your body work harder and producing greater lean body mass gains.
In order to adhere to the American College of Sports Medicine’s guidelines for general health benefits, it is recommended that strength training should be done 2-3 days per week on non-consecutive days with at least 48 hours of rest between workouts. On Saturdays, choose two or three exercises for each major muscle group (legs – squats/lunges; arms – bicep curls/triceps extensions; chest – bench press/pushups). Aim for a total exercise session length of 30 minutes and perform 2-3 sets with 8–12 repetitions in each set using moderate-to-heavy weights (enough weight so that the last repetition is challenging but manageable to complete).
Sunday – Rest
Sunday is typically a rest day in any well-crafted fitness regimen. Though it may be emotionally difficult to take a break, this day of rest serves an important purpose in helping your body recover and grow stronger. Allowing your muscles to repair and replenish is critical for achieving gains in strength, power and muscle tone.
Rest days can help reduce DOMS (delayed onset muscle soreness) which is the ache felt several days after a workout. Keeping your body active on rest days is still encouraged; however, doing activities like walking, yoga or gentle stretching are better alternatives than intense cardio or weight-lifting. Also taking complete breaks from fitness activities entirely can be beneficial as well – It’s not a failure to miss workouts but rather an opportunity to reset your mind and body for an even stronger commitment the following week!
When it comes to evaluting which workout day it is, there are a few factors to consider. First take into account the type of workout you are doing, as different workouts target different muscle groups. Second, consider the amount of time and energy you have available. Depending on your schedule, you may want to focus on shorter workouts rather than longer ones. Finally focus on the food that you’re eating before and after your workouts to ensure that your body has the energy and nutrition it needs to perform best during your workout routine. By taking all these into account, you can determine which day is best for what type of workout routine and create a balanced exercise plan that meets your needs and helps keep you in tip-top shape!
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