The Safest Workout Schedule


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Home \| Fitness & Sports The Safest Workout Schedule By: Jason Diggs At the outset, many body builders commit the mistake of overloading and overtraining their muscles through daily workout sessions. They are under the impression that the harder they workout every day, the faster and better their body building results would be. But have you ever considered the repercussions this could have on your body and health? If you exert your body too hard, then the internal damage caused to your body can manifest itself in the form of acute and sustained body aches, loss of appetite, and even loss of sleep. Only rigorous workouts are not sufficient to build your muscles; you also need to take the recommended high protein diet and ample rest in order to grow. When you take sufficient rest between subsequent workouts, you are facilitating the repair, recovery and replenishment of energy supplies in your muscles. Therefore, instead of going to the gym on all the 7 days of a week, you must workout just 3 times per week and take 2 days of complete rest in between subsequent workouts. Focus on just one part of your body on one day of the week and allow it to rest for the rest of the week, while you shift your focus to workout other parts of your body. Listen to your body and do not exert a muscle too much if it is sore. If it is too hot and humid, you can go for an early morning workout. If the weather is cool and pleasant, then you can exercise during any time of the day - just remember not to workout within two hours of taking you meal. Once your body building goals are set, you can determine the frequency, duration and intensity of your workouts. An optimal workout schedule for an average, healthy person with medium fitness goals should include 5 to 10 minutes of warm-up exercises daily which can include walking, spot jogging, knee lifts, or arm and trunk rotations. You need to follow this up with exercises for developing muscular strength and endurance. This includes two weight lifting sessions per week, each of 20 minutes duration for developing muscular strength of all the major muscle groups in the body and three sessions for building muscular endurance per week, each of 30 minutes duration, including exercises such as sit-ups, push-ups, pull-ups, and calisthenics. This should be followed by exercises such as walking, jogging, swimming, or skipping to improve your cardio-respiratory endurance. Three sessions of cardio exercises per week, each of 20 minute duration, for improving the cardio-respiratory endurance should be sufficient. Cardio exercises should be followed by 10 to 12 minutes of slow stretching exercises daily to improve flexibility of the body. Finally, to allow regularization of the heart beat and to allow the body to get restored back into a state of normalcy, you must practice 5 to 10 minutes of cooling-down exercises daily such as slow walking or 'Shavasana'. Article Source: http://www.HealthArticleBank.com Personal trainer/bodybuilder, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly acclaimed, all-inclusive muscle building package. Please Rate this Article Not yet Rated Click the XML Icon Above to Receive Fitness & Sports Articles Via RSS! Additional Articles From - Home \| Fitness & Sports Cricket Injuries - Too Much Cricket - By : uttoranthewriter Bowling Tutorials Teach a Person How to Deliver a Bowling Ball - By : The Bowling Coach Getting Started With Snow Boarding - By : Jasmine Stone How to Buy a Snowboard - By : Jasmine Stone Snowboarding At It's Best - By : Jasmine Stone Don't Be Afraid to Use a Golf Training Club - By : James Beckett Taking Your Golf Clubs On The Road - By : James Beckett An Invigorating Family Past Time: Sports Activities - By : Charles and Kim Petty Importance of PlyometricTraining - By : EMMANUEL CHAVEZ I'm Over 40. Is It Too Late To Begin Martial Arts Workouts? - By : Master Alan Zuckerman	.: Welcome :. Already Registered ? Please Login New here ? Sign Up for a FREE account or learn about the BENEFITS. :: For Authors :: Submission Guidelines Submit Articles :: For Publishers :: Top Authors Most Popular Articles Ezine Notifications Article RSS Feeds :: For Everyone :: About Us Contact Us Privacy Policy Terms of Service Link to Us Exchange Links with Us Staff Only Largest STD Dating Site - the largest dating service for singles with HIV/AIDS, herpes, and other STDs. Meet hundreds of thousands of STD singles.

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