No matter what your specific fitness goal is, one thing is universal. Everyone wants to know the best training routines. Everyone wants to get the best results as quickly as possible, and that is only possible when you train under the best routine. Although this is a widely asked question there is no definite perfect answer to this. Every individual considers their workout routine as the best and you will hear and see 'a lot' of different training regimes. We cannot choose one training routine to suit all people, this is not a one size fits all product. From beginner workout routines to the most advanced ones, all follow the same basic outline.
Most gym-goers who engage in regular training know that a good training routine consists of 4 imperative elements: Warm-up – Exercise Plan – Intensity – Rest/Cool-down: Like breakfast is the most important meal of the day, the warm-up is the most important part of the training routine.
Warm-up exercises are important to warm up the muscles and reduce incidents of injury. The warm up consists of light exercises like cycling, treadmill running, jumping jacks, pushups and skipping. Warm up exercises are important for muscles and ligaments to warm up and reach a prime state for heavy exercise.
Those of us who might have pulled a muscle or injured a tendon know that the warm-up is essential before inducing heavy exercise. Perspiring is the sign that your body is warmed up enough and is ready for stretching exercises. Stretching is just another part of the warm up, this involves stretching from head to toe.
Stretching exercises include neck circles, arm circles, groin stretch, hamstring stretch and trunk rotations. Stretching might sound like a waste but it protects against fatigue and injuries and must be taken seriously.
Exercise Plan: An experienced trainer can design a basic workout routine for you considering weight, height, stamina, muscle strength, etc. If you want to design your own routine it should not be more than 45 to 75 minutes long. The best training routines that have shown quick results are within this time frame. An important factor is the growth hormone, or the hormone that triggers muscle growth. The growth hormone is said to be maximized within a time frame of about 60 minutes into your workout.
Intensity: Believe in the old cliché "no pain, no gain", there is some truth to it. High intensity exercises are necessary for a good workout plan and obviously for those looking to get quick results. It's not recommended to go and injure yourself on the first day of training though. Gradually increase the intensity and use advanced training routines as your muscle strength grows is what I advise. Intensity is increased by doing more exercise in less time or minimizing the rest time between reps, this is where your results can really begin to take off.
Rest: This is the secret ingredient of any training routine; rest. After a good high intensity workout it is essential to rest the body and mind. It's not recommended to exercise everyday or multiple times during the day unless you are a professional athlete doing this to tweak or pinpoint your workout for specific results. The human body demands 2 to 3 days of proper rest after cardio or muscle training. When feeling fatigued and tired you should always quit the routine and rest for the day. If you are new to working out as you advance you will be able to read the signs your body is giving you better, and take the warning signs serious; again, this will help your fitness level to progress and you will avoid over training and injury.