Perfect Workout Routine
Perfect Workout Routine means the best ratio between workout intensity and duration, correct workout frequency and use of the most suitable exercises according to individual physical and postural characteristics.
Let’s talk about the correct duration/intensity ratio of training: the intensity must always be privileged regarding the duration of the single training session, because after about 50 minutes from the beginning of training there is a progressive increase in the release of some hormones including cortisol, which is highly catabolic (uses proteins for energy) and creates a further protein lysis, counterproductive especially if you are looking for muscle tone improvement.
If the training is done seriously, already after 35-40 minutes it will exhaust the muscle fibres.
As far as the ideal weekly frequency for training is concerned, the answer is not as simple as it seems: compared to the canonical three sessions, in fact, often you can already get excellent results with two weekly sessions.
The muscle, in fact, “grows” during rest, so if we do not give time to the body to recover both at a muscular and mental level, we risk going into “over-training”, that can lead to poor (or even counterproductive) results.
To understand if it is better to train 2, 3 or 4 times a week you need to know perfectly the subject’s resilience, a factor that depends on several factors, including: type of work done, quality and quantity of food ingested, psycho-emotional characteristics of the person, stress levels.
An individual who works ten hours a day, who eats little and is stressed because of family and/or relationship problems will need a reduced amount of training (sometimes even once a week is sufficient), at least until some variants – such as diet and stress – have improved: as far as the use of the most suitable exercises is concerned, a careful evaluation of individual characteristics is necessary both from a musculoskeletal and postural point of view, to identify which muscles need to be toned and which need to be stretched, without incurring problems of body asymmetries or muscle pain.
In addition, there are no right exercises and wrong exercises, but there is the person who has a very precise muscular reality on which you have to work specifically to get the best result with minimum risk.
The question that will now arise spontaneously will be this: if I want to improve the physique in its entirety, but I have limitations that discourage the execution of some exercises to tone the aforementioned muscle group, how do I develop it?
Well, you will work in the first periods (about 2-3 months) on muscle rebalancing and, after achieving this, you can use exercises with isotonic machines and/or free weights even on those muscle groups where initially you had only done a stretching job.
In short, the classic Monday: chest-biceps, Wednesday: back-triplets, Friday: shoulders-gambe-abdomen, still in vogue in many Italian gyms, can not work for everyone.
Understanding individual needs also means stopping to think about what you really need to improve your physical condition, getting out of the now-diminished concept that “more is better”.
To make our lives easier, we can use a workout tracker, with which we can follow the progress of our training step by step.
You can download the WORKOUT TRACKER specially designed by Fitzeen Team for you!
