Basics of workout

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Things to consider when we workout

There are so many things  that are retarding the muscle growth of a body , so inorder to get rid of the problems, I suggest to take  this points seriously. 

1.warmig up and cooling down.

Even if it seems to be normal to start workout without warming up, it has its own effects on our body starting up an exercise without warming up may lead to damages on the body parts that we workout on. sane goes to ending an exercise without cooling down.


2.pre-workout meals

Some examples of pre-workout meals

Which foods and how much to eat depends on the type, duration, and intensity of your workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise (1Trusted Source).

Here are some examples of balanced pre-workout meals:


If your workout starts within 2–3 hours or more

  • sandwich on whole-grain bread, lean protein, and a side salad
  • egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
  • lean protein, brown rice, and roasted vegetables

If your workout starts within 2 hours

  • protein smoothie made with milk, protein powder, banana, and mixed berries
  • whole-grain cereal and milk
  • a cup of oatmeal topped with banana and sliced almonds
  • natural almond butter and fruit preserve sandwich on whole-grain bread

If your workout starts within an hour or less

  • Greek yogurt and fruit
  • nutrition bar with protein
  • a piece of fruit, such as a banana, orange, or apple

3.Drinking enough water

As you lose water from your body via sweat, you'll need to replace that fluid with new water to stay healthy and stave off the dangerous effects of dehydration. Understanding the importance of water during exercise means appreciating that water break even more than before





4. Taking rest Between each exercise

For Muscular Endurance And/Or Getting The Benefits Of Metabolic/Circuit Type Training…

Resting 20-60 seconds between sets is probably ideal for you. If the exercise being done is more demanding on the body, rest more towards the higher end of that range. If it’s less demanding, rest more towards the lower end.



For Increasing Strength And Maximizing Muscular Power…

Resting 2-5 minutes between sets is probably ideal for you. The higher your training intensity is for a given exercise and/or the morg demanding it is on your body, the more you should stay towards the higher end of that range. The lower the intensity and/or less demanding it is, the more you should stay towards the lower end of that range.


For Building Muscle, Getting “Toned,” And Improving How Your Body Looks…


Resting 1-3 minutes between sets is probably ideal for you. The higher your training intensity is for a given exercise and/or the more demanding it is on your body, the more you should stay nearer to the 2-3 minute range. The lower the intensity and/or the less demanding the exercise is, the more you should stay in the 1-2 minute range







5.Frequency


Like cardio, how often you lift depends on several things:

  • Your goals - Again, your goals will determine how often you exercise. If you just want to be fit and strong, you might stick with 2 or 3 days of total body workouts. If you want to build lots of muscle, you may lift every day for different muscle groups

  • Your fitness level - Like cardio, if you're a beginner, you should start with a basic Total Body Strength Workout about 2-3 days a week. Unlike cardio, you don't want to lift weights for the same muscle group 2 days in a row, so you'll probably have at least one rest day in between workouts...more if you get very sore from working out.

  • Split Routine - If you don't have time for a total body workout or you're more advanced and want to work your muscles with more exercises, you might try a split routine. This could be alternating upper and lower body workouts or doing push and pull workouts. Split it even further by splitting the upper body into Chest, Shoulders, and Triceps and, on another day, Back and Biceps. Add a lower body workout and you've got your body covered. The verdict: 3-5 days a week.

  • Your workout routine - So, your fitness level and goals will often determine your workout routine, but here's a general breakdown of how you might schedule different types of workouts:

Total Body - If you're working all of your muscle groups during the same workout, you'll want at least a day of rest in between workouts. The verdict: 2-3 days a week.


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