Mar
31
what’s a good workout schedule for focusing on weight training and cardio?
By
someyounguy questioned:
I’m an intermediate so it’s no huge deal to workout five or more times a week. I’m just looking for a excellent schedule for weight training with different muscle groups and when and how often to throw in cardio.
Hi there!
I am an advanced athlete, who is pretty ripped. Here is what I do and most guys/gals like my look.
Cardio to warm up, go simple and slowly increase the intensity. Go cardio for about 20min. Then hit the weights, hitting compound exercises first for about 3 sets each with rep range 5-12. Workout each body part 2-3 days per week, at least 48 hrs before hitting the same bodypart. Do this but many days it takes you to get through the workout. Lastly, watch your diet. If you want to look excellent this is the key part. Keep your calories below 2K if you are a guy trying to rip up. Keep protein intake at about 1G per lb.
Do all this and you will turn into a larger stud or vixen.
Excellent luck!
Trainer Greg
We help you reach fitness or any other type of goals through accountability.
“Keep me accountable”
Always check with your doctor before beginning any exercise plot.
I would recommend the following plot and you can change it out as you prefer:
Mondays and Wednesdays (maybe on Fridays also)- Biceps, triceps, shoulders, back, forearms, chest
Tuesdays and Thursdays (maybe on Saturdays also)- Quads, hamstrings, calves, butt, inner and outer thighs, abs
Do cardio every day if you can for at least 30 minutes. Then work your way up to an hour if possible. Always warm-up and cool-down.
You can change this program out as you like, but remember to split your routine so that you do not exercise the same muscle groups two days in a row.
Of course you could also do a full-workout with every muscle group 3 times a week but the plot I have showed you gives you enough time to include cardio and not spend all day doing resistance training.
Make sure to rest on Sunday and just do cardio if you can handle it.
You can check out the following websites for a list of exercises:
Keep in mind that with your cardio you need to include a warm-up and cool-down. In order to have an effective cardio plot you must first make sure you remain in your target heart rate zone for at least 30 minutes a day (you can start out doing this for 3 days a week and build up) and then you can build up to 45-60 minutes a day. This will seriously help to burn stout as well as raise your VO2Max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is. You can learn more about VO2 at the following website.
In order to determine your target heart rate, do the following:
know these numbers:
maximum heart rate= (220-age)
resting heart rate=(get this by counting your pulse for a minute when you first wake up in the morning)
heart rate reserve=(maximum heart rate-resting heart rate)
then calculate training intensity:
TI= Heart rate reserve x percentage(use 70%-85%) + resting heart rate
Now your training intensity number is vital because this is the number you want to reach for a particular training intensity. This is the number your heart rate has to get to in order to be in the optimum cardio training zone.
You can perform the TI equation for 70% and then another for 85% to get a excellent range for your heart rate. This is your own personal target heart rate zone.
You can either count your pulse yourself or use a heart rate monitor while you are exercising. You can buy one at most electronic stores. I recommend the heart rate monitor because you don’t have to do anything and it lets you know where you are. Some even beep when you reach your zone or when you go above it. Mine has a strap you place on under your clothes and a watch that shows you your heart rate as well as other things. Now of course, any type of heart rate monitor will not be perfect because there are factors that are not taken into account, but it is one of the most accurate ways to keep track of your heart rate that is easily available to the public.
Here is a website to help you calculate your target heart rate zone
Here is a excellent website for some information on how to measure your physical activity intensity
Now, I needed to tell you all of that so I can let you know what cardio activities will fit this type of requirement.
The following are fantastic activities for a excellent aerobic plot:
cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step aerobics, hiking, in-line skating, skiing, rope skipping, swimming, and water aerobics.
Any of these activities are acceptable only if you make sure your heart rate stays within your target heart rate zone. This does not count your warm-up or cool-down either. You need at least 30 minutes within your zone for the best benefits because for most people your body does not start to burn stout until you have been working aerobically in your heart rate zone for at least 30 minutes. Of course all exercise is excellent for you, so even if you do not make it to your heart rate zone, it still is excellent for you and there will be benefits from it. Just work your way up, start slow, and you will be gradually improving your body’s cardiovascular performance and burning stout. Once your body gets used to performing aerobically it will start to burn stout quicker than someone who is not on a cardio program.
You can find calculators at the following website to calculate about how many calories are burned by different activities.
Here are a few websites that will help you to start a fitness walking program
Or if you prefer, you can start a jogging program