HOW TO STRUCTURE YOUR WORKOUT?

One particularly important routine to get back on track – or start for the first time – is your workout routine.

We receive a lot of questions from our readers in regards to the ideal order to perform exercises within a given workout.

In this article Leena Doshi will explain about how to structure workout?

Step 1 – Light Aerobic Warm up (5 minutes):
The idea of the warm is just to increase your body temperature, warm up your muscles and prepare your joint for physical activity. Jump on a cardio machine of choice and do 4-5 minutes of light intensity exercise to warm-up, you should be able to easily maintain a conversation.

Step 2 – Mobility Work:
Not everyone needs to do mobility work, but sometimes it is necessary in order to allow you to achieve the desired range of motion. If your joint mobility is severely limited, then an everyday pre- exercise regimen may be necessary, once full range of motion is regained then mobility training can be reduced to a few times a week, then to once a week, and as needed form there. It should be lift specific, so if you are doing squats that day, your choice of mobility work should reflect that.

Step 3 – Warm-Up Sets:
Warm-up sets are sets you perform at low weight prior to your work sets. Performing warm-up sets allows your body to gradually prepare for your work sets by loosening up the joints and increasing heart rate and blood circulation which increases blood flow to the muscles. This will ultimately reduce the risk of injury.
Step 4 – Compound Exercises:
Once you’re fully warmed up, you can get to work with your heavy compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. The reason for this is the fact that when performing a full body compound movement, you need as much energy as possible to perform at a level to develop the strength, speed, power you expect to get from such a lift. Imagine if you will, doing multiple sets of lat pulldowns, single arm rows and pull ups before stepping in to deadlift.
Step 5 – Isolation Exercises:
Isolation exercises are any exercise that trains a single muscle group through a single joint action. These are best placed after your compounds and are a good opportunity to add additional training volume and bring up lagging body parts.

Step 6 – Cardio (Optional):
If you choose to do cardio, it should be done after your weight training. The evidence shows us that cardio done before weights can impact your strength making your weight training less effective.

Step 7 – Stretches:
One of the most overlooked aspects of exercise is stretching after a strenuous workout. After a workout stretching is essential as it enhances flexibility and reduces muscle tension after a workout.

By

Leena Doshi

INFS & ESA Certified

Fitness & Nutrition Consultant

FITTR Coach