To achieve sports results, the accurate schedule and the mode is necessary. In this case the made program of occupations will work with the maximum effect. However if there isn't enough free time, it is necessary to adapt and adapt, but at the same time it is impossible to neglect everything and to train occasionally. It is important to define days of occupations and it is correct to distribute on them loading.
Correctly constructed occupation in gym has to include several types of loading and, most often, study separate groups of muscles. The thought-over set of exercises which is made by the expert is necessary for each concrete training. And here group fitness classes are already made in such a way that are full and complete therefore, visiting them, it is possible not to care for additional consultations and frequency of loadings.
Ideal schedule of occupations
If to speak about trainings with big loadings or about the occupations which are brought closer to professional, then their optimum quantity has to be 3 times a week. As option – Monday, Wednesday, Friday or Monday, Wednesday, Saturday. Day can be shifted in any party, main thing that the break in one day between campaigns to the gym was observed. Then in each separate day the schedule of exercises has to include study of various groups of muscles, for example: - On Monday: back and hands.
- On Wednesday: legs and press. - On Friday: breast and shoulders. Before each occupation the warm-up, and at the end – the extension is obligatory. When sports activities have improving character, light trainings can be carried out almost daily. For short run special pauses aren't necessary in the mornings, however if desired it is necessary to give to the organism rest once a week. The soft extension of muscles doesn't demand breaks too: Pilates, stretching, yoga can practice for 6 days a week. It is worth visiting intensive group trainings nevertheless according to the schedule. Active classes need to be alternated every other day to static occupations. The similar schedule will allow to regulate qualitatively and correctly the weight and to achieve the tightened body, at the same time giving to the organism adequate rest.
If there isn't enough free time
In the situation when there is catastrophically not enough time, and the only days off are days off, it is necessary to go only two once a week to trainings. Now fitness clubs more often offer the clients subscriptions on weekend. They cost much cheaper, and at the same time the person has the opportunity to visit the equipped place for occupations on Saturdays and Sundays. The similar schedule assumes active loading two days running in which it is necessary to manage to work all groups of muscles. For example, on Saturday to pay attention to the top part of the trunk: hands, shoulders, the breast, and on Sunday to train the lower part: legs, press, back. Will be correct to take away still at least one day for occupations among the week that the body remained in the tone. If it is impossible, it is worth allocating 20 minutes daily for easy physical exercises or the extension, it will allow muscles not to lose developed for week-end. Anyway, it is necessary to remember that active and hard trainings without rest can do only harm as the organism needs restoration after serious work in the gym. However and any actions without regularity are also senseless as only occupations with the correct frequency will help to develop and set result.