Fitness Training Planning

2017 has become full of hopes and challenges, and we dress Gala to bring you some tips that will help you accurately plan your fitness training. Nothing can stop you!

Frequency Of Fitness Training:

This parameter reflects the amount of weekly workouts made and in bodybuilding also refers to the number of times that particular muscle group work a week.

There is a foolproof protocol that tell us how many days must train, because each person has different capacities of adaptation and recovery, but generally in users who are not elite athletes is advisable to rest a minimum of 2 days per week, being more effective alternate not consecutively.

Remember that fitness more exercise is not always better, since the body needs to regenerate their tissues and to adapt itself to sports stimuli to which it is submitted, therefore, listen to your body and enjoy rest days. It will be key in your development!

Our advice is that you start with 3 or 4 days of weekly training and advances up to a maximum of 5 depending on your progress and fitness. Then we suggest you some simple and common examples of planning.

Intensity Of Fitness Training:

This parameter is related to the amount of effort per unit time, is tell the percentage of our heart rate to that work, the kilos of weight that we move in the bar etc.

Depending on your goals there are different effective ranges of intensity, then, we are presenting some examples of utility:

Maximum strength gain: train with a high weight that does not allow to carry out more than 5 repetitions for each series. (Ideally complete each series with the feeling of having been able to produce only 1 or 2 repetitions more).

Gain muscle mass: train with a medium-weight that you make between 8 and 12 repetitions. (Ideally complete each series with the feeling of having been able to produce only 1 or 2 repetitions more).

Improvement in power sports: efforts of short duration very high percentages of our maximum heart rate or close to our maximum ability pesos.

Improvement in endurance sports: efforts of long duration with low percentages of our maximum heart rate or with weights that allow you to extend the exercise time required.

Volume Of Fitness Training:

It refers to the amount of exercise performed in a session, the repetitions and series being its main unit of measure.

Equal to that in the previous section, the volume must adapt always at the level of the athlete, looking for an optimal amount of exercise for their development not just tired our body more than what can be recovered in rest periods.

How much more intense is the exercise, less may be the volume, since with a higher weight you can perform fewer repeats, faster will run less km etc. Therefore, it seeks the relationship between volume and intensity that suits your sport and your goals as we saw in the previous section.

Below, you can see several examples of the relationship between volume and intensity using a step and an accessory push-up bar for funds on the ground.

By increasing the depth of the stride the intensity increases and lower volume of reps that you can perform

Knee support will facilitate the exercise, lowering the intensity and increasing the total volume of reps that you can perform.

Test these tips and design a plan of training adapted to your objectives. And the most important thing is to get a sports bra from JaneSportsBras before fitness training.