Do you want to lose weight, tighten your muscles, and tone your body? If you make a weekly fitness plan to lose weight, you'll lose weight more successfully. When you make a weight reduction fitness plan, you won't have to guess when it's time to work out. It's also more probable that if you schedule your workouts ahead of time, you'll stick to them and attain your desired weight.
The US Department of Health and Human Services suggests that you exercise for 150-300 minutes each week at a moderate level. 1 This may appear to be a lot, but it's just about 20 or 30 minutes every day when broken down. Plus, you'll start on the low end of that advice when you initially begin your weight loss fitness routine.
Your primary goal as a beginner exerciser should be to do some form of exercise on most days of the week. Choose things that you enjoy and are simple to complete.
Many beginning exercisers like walking since it can be done practically anywhere and does not require any special equipment. Online workouts and strength training sessions at home are very beneficial to your health.
To be healthy, check with your doctor before beginning any weekly fitness regimen and observe any other advice or limits. Then, to reduce weight and burn fat, you can mix multiple different exercises to form a full-body weight-loss training routine.
- Monday (30 minutes): Walk at a moderate intensity
- Tuesday (20 minutes): Strengthening workout at home
- Wednesday: Moderate-intensity walk (30 minutes)
- Simple home strength training program (20 minutes) on Thursday
- Moderate intensity walk (30 minutes) on Friday
- Saturday (20 minutes): Relaxation yoga on the internet
- Today is Sunday (30 minutes) Cross-training day that is both enjoyable and simple (bike ride, swim, or online aerobics class)
Plan For Intermediate - Advanced Exercisers
As you gain strength and fitness, you'll be able to extend each of your daily workouts by a few minutes. To avoid burnout, increase the number of minutes gradually. for effective weight loss, your weekly workout regimen should eventually total 250 minutes or more.
As your fitness level improves, your weight reduction workout plan should get more difficult. the best fat-burning routines are more challenging to complete. As you gain strength, you'll be able to incorporate them into your workout routine (as long as you are healthy enough for vigorous activity)
Strength training to develop muscle, cardio workouts to burn fat, and flexibility training to alleviate stress and keep your body healthy are all included in this sample weekly exercise regimen.
- Monday (45 minutes): Weighted circuit workout with moderate intensity.
- Tuesday (20 minutes): High-intensity interval training (HIIT) at home or outside
- Wednesday (30 minutes): Stretch and walk for easy recuperation.
- Thursday (45 minutes): Circuit training with weights at a moderate intensity.
- Friday (20 minutes): Intervals of high-intensity day walk/run
- Saturday (30 minutes): yoga for relaxation and rehabilitation.
- Sunday (75 minutes): jog, hike, or stroll at a moderate intensity
- 265 minutes of activity each week
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