Optimal Workout Schedule
Initially, you may be impressed with the magical results of your daily schedule of strength training exercises; you may feel that your legs, chest, arms, or back have grown strong enough. Taking this as an encouragement, you might even decide to increase your workout duration and exert a little harder in order to gain some extra muscles.
But is this a safe and correct way to build your muscles? You must realize that you need to punctuate your workout sessions with brief periods of rest. Otherwise, your rigorous workouts could have counter effects and force your body not only to burn out the body fat, but also to drain away the lean muscle mass present in your body.
Therefore, your body needs proper diet as well as sufficient rest in addition to rigorous workouts in order to repair, recover, replenish and grow the muscles that have been damaged during workouts.
Therefore, instead of going to the gym on all the 7 days of a week, you must workout just 3 times per week and take 2 days of complete rest in between subsequent workouts. Focus on just one part of your body on one day of the week and allow it to rest for the rest of the week, while you shift your focus to workout other parts of your body. Listen to your body and do not exert a muscle too much if it is sore.
It is very vital to stick to optimum timings for your work outs. You can workout early in the morning or in the late afternoon, depending on the temperature and humidity levels. Consider your age and your requirements to define your body building goals and establish a suitable workout schedule to match your fitness goals.
You must prepare your muscles for a rigorous workout session ahead by performing warm-up exercises daily for 5 to 10 minutes. You can include exercises like walking, jogging, cycling or knee lifts, which facilitate movement and warming up of all body parts. You must follow this up with exercises for developing muscular strength and endurance. You can include strength training exercises of your major muscle groups for improving your muscular endurance.
Remember to follow this up with cardio exercises to fill your lungs with loads of fresh oxygen to fuel your workouts. You can choose any exercises to improve your cardio-respiratory endurance such as walking, jogging, swimming, or skipping and continue doing them for about 20 minutes.
Cardio exercises should be followed by 10 to 12 minutes of slow stretching exercises daily to improve flexibility of the body. Finally, to allow regularization of the heart beat and to allow the body to get restored back into a state of normalcy, you must practice 5 to 10 minutes of cooling-down exercises daily such as slow walking or ‘Shavasana’.
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