If you’re just starting out in your fitness endeavors, it can be easy to become overwhelmed by all of the factors surrounding fat burning and muscle building. From choosing the ideal exercise program to picking healthy nutritional choices, the fitness lifestyle certainly has a learning curve. One other factor to consider is training frequency, or how often you find yourself engaging in exercise. The number of times you find yourself in the weight room or in class all depends on your current ability and experience level. It’s not just a matter of considering the number of times you work out, but the type of workout you perform. Let’s take a look at the training frequency that is ideal for each type of experience level.
If you have very little experience with resistance training, then you may want to begin with full body workouts that center on compound exercises. Compound exercises allow you to activate the greatest number of muscle groups while burning the most calories. Compound exercises also help to strengthen connections and communication between all muscle groups. These movements will help to build a strong foundation for you to build on once you begin splitting your workouts based on muscle group. Examples of compound exercises include:
• Bench Press
• Overhead Press
If you have been working out consistently for over a year, then it may be time for you to upgrade your current workout. Body splits are a common way to break through plateaus while continuing to build muscle and burn fat. There are two common ways to split your workouts based on muscle groups.
Upper vs. Lower
You could base your workouts on upper body and lower body workouts. For instance, one day you may exercise your chest and back while the next day will be reserved for quadriceps and hamstrings. The benefit to this method is you are still activating a large number of muscle groups while allowing for a longer recovery time. For example, if you work your upper body on Monday then you wouldn’t do it again until Thursday, assuming there is a rest day on Wednesday.
Many bodybuilders take this approach as it allows for maximum hypertrophy and maximum recovery time. You will split every major muscle group to one day per week. Each workout will exert the muscle to complete exhaustion; hence the need for maximum recovery time. Using between 20 and 30 sets per workout, you will dedicate one day to each of the following:
The seventh day can be dedicated to resting or hitting the muscle groups again that didn’t get the attention they deserved. You will include core exercises on several days of your choice such as Monday, Wednesday, and Friday.
WHERE DOES A FITNESS CLASS FIT IN?
An excellent option for beginners or those looking to change up their workouts, fitness classes offer you the professional knowledge of industry veterans and the variety to keep things interesting. Open Fitness offers several different types of group classes such as Yoga, Cardio, Dance, Pilates and Boot Camp. Visit www.OpenFitness.com to check out the complete list of classes.