What is the correct order of training routines?
When planning the sessions in the gym, it is basic to establish the adequate order of the training routine, due to the fact that doing some exercises first or others influences more than you think in the results you achieve.
How many days should I train per week? Where do I start? Can I combine cardio and strength?…. These are frequent questions that arise at the moment of determining how to make our routine so that it is effective and we can achieve, with it, the objectives that we have set ourselves.
When we begin a training session, the organism has a specific amount of free energy that we are going to consume as we advance in the exercise. The relevance of fixing a convenient order in the routine resides exactly in that, in distributing our energy to have at all times the precise energy to do the exercises and get the most out of them.
Especially if you are starting in fitness, having the advice of a professional trainer is essential when it comes to hitting in the right order that you should continue the routine you are going to perform in the weeks and months ahead. Only a good planning of the weekly training will achieve your best performance in each of the sessions.
The Basis for Organizing Training Routines
Still don’t know which training routine to select? A training plan always and in all circumstances has to be adapted to your physical peculiarities and to the objectives you pursue but, as a general rule, the order of a training routine must take into consideration the following premises:
Whether it’s an aerobic exercise routine or one you’ll be working hard with, warm-up is the initial step in any training.
The ideal order for your routine will depend on what you want to achieve. When you begin to train, your energy reserves are at their maximum and you should take advantage of them to carry out the exercises that are most effective according to your goals. If you want a general overhaul and in addition to this lose weight, the ideal is to start with cardio training, but if your goal is muscle development, you should go directly to strength training, as the previous cardio would take away energy and the session would lose efficiency.
It is a mistake to start working on a specific muscle because you find it interesting, for example, to develop biceps. The proper order of a strength routine involves always and at all times training the large muscle groups: trochus, back, lower extremities and upper extremities. Extensions, abdominals, irons, squats … are general exercises that should go in the first part of the session. In the next step, you could add extra weight and in a third phase, focus on the precise muscles you want to work on.
A routine that follows an appropriate order always and at all times must end up progressively reducing the effort in order to favour the slow restoration of the organism, the heart rhythm and the musculature.
Example of the proper order of a training session at the gym
Are you worried about the order you should continue in your training routines? This case can serve as a basis for your exercise plan.
- Set training days according to your level and fitness. It will have to be three ? four per week, to respect the indispensable times of rest.
- Determine, according to your objectives, whether you should focus your energies on cardiovascular training or strength training.
- It always starts with a first warm-up phase of five ? ten minutes at all times.
- If you focus on the cardio, do some gentle first exercises and then focus on those that involve “explosive” movements, such as jumps or strides.
- In strength training, begin routine with four ? five exercises with which to work muscle groups performing eight ? ten repetitions of each of them and between two and four series (always and in all circumstances with the relevant minutes of rest). Then, he goes on to the phase of concrete training of concrete muscles: biceps, triceps, abductors, deltoids?
- Remember to finish with a few minutes of restoration in which your heart rate is reduced and your muscles are relaxed progressively.