By Jasmin Waldmann
Your exercises can vary significantly based on factors specific to you and your goal. However, they have to be in an arranged order. So if you want to do either cardio training or weight lifting, how do you decide on it? This would depend on your purpose, eg., if your target is to run a marathon, your focus should be on cardio and weight lifting would be secondary in your workout plan. If, on the other hand, your target is muscle gain, then cardio becomes secondary.
What is important here is that despite a specific order depending on your goal, you do not ignore any exercises but let the exercise that serves a secondary intent be less intense. It is very important to include both, as they support each other in order to help you achieve your aim. Ultimately, a well-balanced workout plan can help a person achieve their goals. There are many different ways to structure a workout depending on your individual goals.
Having said that, the rule of thumb should be that more demanding exercises should be performed before less demanding ones. By doing this, you will work your muscles with the most taxing, and consequently the most productive, movements while you’re freshest.
Also, exercises for bigger muscles should come before exercises for smaller muscles. Coming to the details, if you lift weights, start with big muscles (legs, chest, back), followed by small muscles (arms, abs and shoulders). The reason why you should do it is that all small muscles have to support the big ones, plus their power is very limited. So if you work the small muscles first, they will then not be able to support the exercises for the big muscles.
Now for the duration: Once you have a proper workout plan, stick with it for 6-8 weeks. Then your trainer will change it or your body may get so used to it that you will hit a plateau and there will be no muscle gain. Only a qualified personal trainer knows the best program for you.
Muscles also need rest. How much rest you need depends on the quality and quantity of food you eat, your stress levels, quality of sleep, emotional state etc.
But, according to me, each muscle needs two days of rest. Small muscles recover faster, big muscles slower.
My advice to get maximum out of your workout is to concentrate on what you are doing. Dive in completely; don’t allow yourself to be distracted by your cellphone. Focused workouts are far more effective. The focus will also make you more mindful and observant of what is going on in your body as also the mind. Train your mind to ignore distractions and temptation to rest often or check your social media. Enjoy your workout and give it your best!
Jasmin Waldmann is an international Mind & Body Transformation Expert. She is the author of the book ‘Change Me’. Visit www.jasminwaldmann.com to know more. Book available on amazon.
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