AMONG the most daunting parts of deciding to work out is figuring out how often to hit the gym and what types of exercises you should do.
The options can seem endless and confusing, and which ones you should choose depend on what your goals are.
Below are four sample workout systems to help you decide which type of workout is the best fit for your lifestyle.
Option one is for the non-athlete, for someone who wants to increase overall muscle tone without significant muscle gains. This schedule consists of three whole-body workouts weekly, preferably with at least one day between workouts.
Ideally, you want to do 25 minutes of cardiovascular exercise and 35 minutes of strengthening exercises. The strengthening portion should include one exercise per major muscle group. With this system, you can finish your workout in an hour. If you want to shorten your workout to 40-45 minutes you can perform the cardiovascular and strengthening in a circuit or interval, keeping your heart rate in your target zone the entire time. With either system you can get great results in a short period.
Option two is the next level, for someone who has become comfortable and accustomed to the first option, or is already at an intermediate or advanced level. This option consists of three workout days. The first day includes a lower body workout, the second includes an upper body workout, and the third is a whole body workout. In this workout regimen, you are working all muscle groups twice: the lower and upper body separately, then the lower and upper body together.
This workout schedule targets muscles to increase growth, and is an alternative for athletes who want to improve upon a particular muscle group. You can also add 20-40 minutes of cardiovascular exercise on the days between your workouts. For example, if you're doing your strengthening routines on Mondays, Wednesdays and Fridays, hit the treadmill on Tuesdays and Thursdays.
Option three is for someone who is a workout veteran and does not get enough from working out three times weekly. This is a four-day workout that alternates between the lower and upper body. This is a more intense routine as it targets both your upper and lower body twice weekly. With this system you could perform upper body on Mondays and Thursdays with one heavy day and one lighter day, and then lower body on Tuesdays and Fridays. You should also add 20-30 minutes of cardiovascular exercise to the end of each workout.
Option four is also a four-day split, but it is a more aggressive muscle-building and strengthening approach. This routine consists of four workouts weekly. The first day focuses on legs, the second on your back and biceps, the third on your chest and triceps, and the fourth on your shoulders, calves and forearms. You should also complete 10 minutes of core work at the end of each workout. Although you are only working each muscle group once weekly, this schedule is far more intense than the former three workouts.
You do not need to pressure yourself to work up to option four. If you are just trying to stay in shape and keep yourself challenged, do not go beyond option one or two. Also, make sure to add a cardiovascular component to your schedule and keep active in the days in between.
No matter what level you feel comfortable at, remember to stay consistent and stick to it!
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit his website at www.karpfitness.com.
