HOW TO ORGANIZE GYM ROUTINE: Carrying out a gym routine has a lot of advantages. Firstly, because it will be easier for you to meet your objectives and goals and secondly because of all the benefits that exercise has for your physical health . For example, to calm anxiety and stress, provide energy, improve your quality of sleep, strengthen muscles and bones, lose weight and tone up, among others. We know that designing a gym routine can sometimes be complex, so in this article we explain what you have to do. Read on to find out how to do a gym routine!
HOW TO CREATE A GYM ROUTINE: WHAT CANNOT BE MISSING
When creating an effective gym routine there are a number of aspects that cannot be missing, in any case, regardless of the muscle group you are going to work on and what your goals are. The intensity, on the other hand, will depend on each person —although, yes, it is advisable to increase it gradually. When answering how to start a routine in the gym, do not forget the following:
Frequency : To notice results in the exercises, train at least 3 days per week and a maximum of 6. Recovery is also important.
Duration : The duration of the workouts should be from 30 to 80 minutes. Start slowly and gradually increase the intensity.
Resistance, strength and cardio : Both to define and to weight loss or to gain muscle mass, it is important that you work with resistance, strength and cardio exercises. You can combine them in the same session or alternate them depending on the day. You can also prioritize a goal by spending the most time on it.
Train several muscle groups : It is recommended that you train two to three large muscle groups for each session.
Number of sets : Alternate between 9 and 18 sets per training session.
Diet : Of course, for exercise to take effect and you can achieve the goals you set for yourself, combine sport with diet. You can use protein food supplements if you want to hypertrophy or gain muscle mass.
HOW TO CREATE YOUR GYM ROUTINE: WHERE TO START?
Designing or creating a gym routine, if you don’t have much idea of what you want, can be quite a complex task. Therefore, the first and most important thing, before anything else, is to focus on what your goals are and propose something realistic. To select the exercises keep in mind the following:
HOW TO ORGANIZE GYM ROUTINE: FREE WEIGHT EXERCISES, BODY WEIGHT OR MACHINES
To get started and prevent injury, it is recommended to use the guided machines at the lowest levels. When you have controlled that level (do not take too long), the ideal is to move on to exercises with your own body weight or with free weights (as is the case with dumbbells, bars, kettlebells…). It is important to encourage transversal training.
HOW TO ORGANIZE GYM ROUTINE: OPEN KINETIC CHAIN VS CLOSED KINETIC CHAIN EXERCISES
Open kinetic chain exercises are those in which the joint furthest from the area of the body where the movement is performed moves freely and without any resistance. For example, the arms when working with dumbbells in upper body exercises. The wrist joint is the furthest segment of the kinetic chain, so when performing the exercise it moves through space without any impediment. In the case of the closed kinetic chain, the opposite occurs. The joint furthest from the body area does not move. For example, with push-ups since the wrist joint is fixed and in contact with the surface at all times.
HOW TO ORGANIZE GYM ROUTINE: AEROBIC VS ANAEROBIC EXERCISES
Finally, we find aerobic and anaerobic exercises. The difference between the two is found in the energy that is supplied in each of them. Here are some examples in each case:
Aerobic exercises : Walking at a good pace, cycling, swimming, skating…
Anaerobic exercises : Weight lifting, sprints at high speed, sit-ups, jumping rope…
HOW TO DO A GYM ROUTINE: SETS/REPS, INTENSITY/VOLUME, AND BREAKS
Among the most prominent and important variables when answering how to create a gym routine, it is essential to take the following into account.
SERIES AND REPETITIONS IN THE GYM ROUTINE
Of course, everything varies depending on the type of training you are going to do, as well as your physical condition. These are the standard values for a basic routine.
Training routine to gain strength : perform 3 to 4 series with 1 to 3 repetitions each. with maximum intensity.
Training routine to hypertrophy : perform 3 to 4 series with 8 to 10 repetitions each. With medium intensity.
Training routine to gain strength-endurance : perform 4 to 5 series with 10 to 15 repetitions. with low intensity.
INTENSITY AND VOLUME IN THE GYM ROUTINE
Intensity and volume are two variables that are closely linked to the previous ones, as we have indicated. What you should keep in mind is that intensity refers to the degree of effort that is made for each repetition (movement or exercise). In the case of strength exercises, the intensity is measured with the value that is expressed as a percentage of the RM (Maximum Repetition). In cardio, the intensity is measured based on the maximum frequency, rhythm or subjective effort, among others. Volume , on the other hand , has to do with the amount of work that is done in total. It is important to pay attention to this last aspect to avoid situations of stress and overtraining, as well as to prevent injuries.
BREAKS IN THE GYM ROUTINE
It is very important to allow time for breaks so that the body can recover from injuries and for the exercise to take effect. Keep in mind that overexertion can have an impact on the body’s immune response, preventing it from burning fat, for example, to conserve energy. The rest applies to both the recovery day (or days) and the rest between exercises. In the latter case, keep the following in mind:
- Strength exercises : Between 3 and 5 minutes of rest for each series.
- Exercises to hypertrophy : Between 1 and 2 minutes per series.
- Strength-resistance exercises : 1 minute maximum.