There are many reasons why people start working out, they may include physical changes (such as getting more muscular or leaner), because of health conditions, or even for the feeling of doing something good for yourself.
What that in mind, I’ll talk to you about how to design your workout program to meet your goals and needs. First you must determine what your goal is, it could be to get better at a certain sport, or to lose weight. This will dictate the amount of cardio, repetition range, and exercises to perform. Not only does it stop there, but you’ll also have to make changes to your diet to help you achieve the desired effect.
I’ll give you three difference scenarios and how to best approach them.
1. You want to play hockey and become a faster and stronger player.
The best way to approach the goal here is to start with core strength. There is really not need on trying to develop individual body parts, but rather the idea is to build up the core strength, which includes doing compound exercises and abdominal workouts paired with high intensity interval training with cardio. This will allow you to build enough strength to be able to overpower your opponents without having to bulk up too much and get heavy. At the same time your cardio will be done with explosive intensity to prepare you for the similar cardio requirements of a hockey game. Your diet will consist of your normal protein intake as well as a moderate amount of carbohydrates to fuel you, particularly before working out and hockey games.
2. The second scenario is one where you want to lose weight.
In this scenario you need to be concentrating on cardio with some time in the weight room as well. I’m assuming that you are 20 lbs. overweight and haven’t gone to a gym before. In this case you begin on the cardio machines slowly, trying to find a balance between challenge and entertainment. You don’t want to push too hard the first few months in the gym anyways. You could be prone to injuries when you are new, and that could prove to be a huge setback to your goals. Weights should be done in the form of circuit training, in other words you are working out all of your body parts rather than focusing on one body part such as chest, legs, or back during each training session. Cardio should be around 45 minutes and your circuit training should be about 15. Carbohydrates should be closely watched and consumed in a restrained fashion. No cheat meals here, folks.
3. In our third scenario, the individual wants to get bigger, muscular, and gain weight.
Our program here won’t have too much cardio involved, we’ll need those calories. In this case, we’re going for power and muscle building sets in the gym which means that the rep range for these workouts are in the 4-8 range. Particularly when going as low as four reps per set, you know that it’s going to be heavy weight that you’re lifting. It’s a good idea to have a spotter with you for most workouts since there is a danger of dropping weights on yourself. Your diet should consist of good complex carbohydrates as well as the standard intake of protein.
While these examples are simple, what you can take from this is that all facets of a workout and nutritional program change depending on your needs, and for the most part those workout routines that you find on the back of magazines aren’t tailored enough to be any more useful that just as a guideline. There are endless possibilities on what would work depending on goals, metabolic rates, workout styles, body types, etc. to be able to give a certain program for a certain condition. You or your personal trainer is going to have to adapt each program with those requirements in mind.