Starting to play sports, a person is faced with a completely natural problem: it is not possible to correctly distribute the load. To eliminate it, you need to draw up a program that would take into account certain nuances, and most importantly, the goal of training. How to compose it, read on.
Instructions
Step 1
Try to determine for yourself what exactly you want or expect from training. There can be a lot of options. Among them, the most popular are: lose extra pounds, gain muscle mass, and increase your strength indicators. The program should be designed in such a way as to take all this into account, since it is the goal that will affect the intensity and distribution of loads, as well as the number of workouts.
Step 2
Identify those muscle groups that you would like to train. If this is not done, then, most likely, you will load the whole body, which ultimately will lead to undesirable consequences.
Step 3
Calculate a workout schedule to create a program. Determine the days on which you will train, and on which to fully rest.
Step 4
Do not put yourself under heavy physical activity if you are not feeling well or are simply tired at work. Overloading the body is strongly discouraged. The training schedule does not have to be made for the reasons that they should regularly take place at the same time. You can vary.
Step 5
For example, if you have a day off in the middle of the week, and you feel that your muscles have already recovered, then train on that day. If you missed the previous one, don't try to catch up on the next workout. It also may not have a very beneficial effect on the body.
Step 6
Set the duration of your workout based on how you feel. If you feel tired, then with a clear conscience you can stop, even if the program has not been completed for today.
Step 7
Distribute the load on the muscles by day. For example, if on Monday you trained your pectoral and back muscles, then on Wednesday you will pay more attention to the muscles of the legs. During intense training, it is very important to eat well so that the body does not run out of "fuel". Good sleep is also important.
