Setting your goals makes your exercise choice easier, helps you determine the right number of sets and repetitions, and provides convenience for the fitness plan you will create.
https://fitnessprogramer.com
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FITNESS
THE ULTIMATE BEGINNER’S GUIDE TO FITNESS
Fitness means being physically healthy and fit. When we go into a little detail, we see that it includes
concepts such as muscle strength, muscular endurance, body composition. Of course, it also includes
features that are not limited to these. For example, mental health is one of them. Every successful fitness
plan should incorporate physical activity such as cardio and strength training, regardless of your body type.
The online workout planner has a pretty simple interface to achieve your fitness goals. On our site, which
includes hundreds of exercises and images, exercises are presented to you in categories according to
muscle groups. Which muscle group you want to work, all you have to do is enter that category, select the
exercises and click the add button. When you click the Add button, you can easily create a training program
by specifying the number of sets and repetitions of the exercises. Easily add or remove exercises to create a
fitness workout designed specifically by and for you.
HOW TO CREATE FITNESS PLAN
The first thing to consider is the goal of the training plan. If you want to lose weight, you must create a
calorie deficit. In this case, you will need more cardio exercises and weight training.
If you want to train not for athletic performance but to be healthy and fit, walking, jogging, jumping rope,
cycling, swimming, and various home exercises are all effective at keeping you fit. However, if you want to
plan training for athletic performance, it is necessary to choose exercises according to the branch you are
doing.
For example, if you’re a marathoner, you need strong leg muscles. At the same time, your upper body
muscles will remain weak as your leg muscles are constantly working. Targeting upper body and lower body
exercises with functional movements in order to strengthen at an optimum level will benefit you in the
fitness plan you will create.
Setting your goals makes your exercise choice easier, helps you determine the right
number of sets and repetitions, and provides convenience for the fitness plan you will
create.
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Metric Imperial
WHAT’S THE GOAL OF THE FITNESS PLAN?
Many goals such as losing weight, gaining weight, creating a fit body, getting stronger, being durable will
help you create your fitness workouts. When planning a well-rounded workout routine, it is important to
understand the five components of physical fitness and how your training affects them.
1. Set a Goal
2. Choose exercises suitable for the target
3. Choose Your Sets and Reps.
4. Plan your workout
HOW MUCH WEIGHT SHOULD I LIFT TO GAIN MUSCLE?
For beginners, 1 to 3 sets of 6 to 12 repetitions per exercise with a moderate load (60% to 85% of one-rep
max) is ideal. More advanced individuals looking to further develop muscle mass can perform 3 to 6 sets of
8 to 12 repetitions at 70% to 85% of one-rep max.
Your one rep max (1RM) is the maximum amount of weight that you can lift to complete one repetition.
CALCULATE
YOUR ONE-REP MAX IS
?
These calculations are based
on averages
HOW MANY SETS AND REPS SHOULD I DO?
Different training organizations, such as the American Council on Exercise (ACE) or the National Academy of
Sports Medicine (NASM), have slightly different models for each training goal. But they follow the same
general guidelines.
Training Goal Sets Reps Rest Period Intensity / Weight
General fitness 1-3 12-15 30 to 90 seconds Varies
Endurance 2-4 12-20 Up to 30 seconds <67% of 1RM
Hypertrophy 3-6 6-12 30 to 90 seconds 67% to 85% of 1RM
Muscle strength 2-6 <6 2 to 5 minutes >85% of 1RM
Power: Single rep 3-5 1-2 2 to 5 minutes 80%–90% of 1RM
5 Components of Physical Fitness
Physical Activity Readiness Questionnaire (PAR-Q)
Weight Lifted (kgs)
Reps
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Muscle Power 3-6 1-3 2 to 5 minutes 30%–60% of RM
PROGRESSIVE OVERLOAD
What is Progressive Overload; It is a working principle that involves gradually increasing the weight of your
exercise over time so that you can continuously gain muscle, strength and endurance. It’s the gradual
increase in strength by adding small weight plates every training session.
When you do intense weight training, your muscle fibers are subject to injury or stress. When your muscles
are damaged in this way, satellite cells outside the muscle fibers come into play. The repair process involves
rejoining the torn muscle fibers and introducing new proteins into each muscle cell. They try to repair the
damage by bringing them together, as a result, they grow and strengthen the muscle fiber against this
weight resistance.
EXERCISE SELECTION FOR FITNESS PLAN
AEROBIC EXERCISES
Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to
breathe harder. “Aerobic” exercise raises your heart rate and breathing to improve the function of your
heart, lungs and circulatory system. Cardio can be a steady-state, low- to moderate-intensity exercise, or
A well-balanced workout plan should include activities that address all of the health-related components
of fitness.
Aerobic exercises develop cardiovascular endurance and burn calories to aid in achieving a healthy body
composition.
Muscle-strengthening workouts develop muscular strength and endurance and assist with the
development of a healthy body composition.
Activities such as stretching, yoga and pilates help improve flexibility.
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intervals of high intensity. It just needs to tax the large muscle groups strenuously enough and long enough
to get you breathing heavily—which means you’re challenging your heart and lungs.
Aerobic exercises are effective for weight loss, fitness and cardiovascular endurance.
EXAMPLES OF AEROBIC EXERCISE
Any kind of physical activity that makes your heart rate go up is considered cardio. So, if an exercise gets
your heart rate up for a while, it’s cardio exercise. If you want to see more aerobic exercises, select the
“Cardio” category in the exercise list.
Running Bike Briskly Walking Climber Machine
Elbow to Knee Twist Dead Bug Treadmill Boxing
Riding Outdoor Bicycle Bodyweight Sumo Squat Bcycle Crunch Power Skips
Elliptical Machine Astride Jumps Montain Climber Split Jacks
Split Squat Jump Squat Jump Rope Lateral Speed Step
CREATING A CARDIO PLAN
Cardio exercise doesn’t have to take place in a gym. Many activities in our daily lives can provide cardio
exercise, like taking the stairs, raking leaves or shoveling snow. Aim for at least 2-3 cardio workouts per
week—a 10-15-minute high-intensity workout or an hourlong low-intensity activity.
According to the Centers for Disease Control, adults should perform 2 hours and 30 minutes per week of
moderate-intensity aerobic training or 1 hour and 15 minutes per week of vigorous-intensity or an
equivalent mix of both.
Aerobic workout should be performed for at least 10-20 minutes at a time and spread throughout the
week.
For greater health benefits, 5 hours per week at a moderateintensity level or 2 hours and 30 minutes at a
vigorous-intensity level or an equivalent mix of both is recommended.
The American College of Sports Medicine states that moderate-intensity physical activity between 150-250
minutes per week is effective in preventing weight gain, but will provide only modest weight loss. Physical
activity greater than 250 minutes per week is recommended for weight loss and the prevention of weight
gain.
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WEIGHT TRAINING
Weight training is an organized exercise in which muscles of the body are forced to contract under tension
using weights, body weight or resistance bands in order to stimulate growth, power, strength, and
endurance. Weight training is also called “resistance training” or “strength training.”
WEIGHT TRAINING EXERCISE SELECTION
Whichever form of exerxise is chosen, multiple-joint, large muscle group exercises should be performed
before single-joint, smaller group exercises.
TO WORKOUT FOR MUSCLE GROWTH (HYPERTROPHY)
Sample: Beginner Cardio Plan
Sample: High-intensity interval training (HIIT)
Muscle strength: The maximal amount of force that can be generated by amuscle or muscle group during
a muscular contraction.
Muscle power: The maximal amount of force that can be developed in agiven time.
Muscle endurance: refers to the ability of a given muscle or group of muscles to exert force, consistently
and repetitively, over a period of time.
Hypertrophy: The maximal increase in the size of skeletal musclethat can be attained
TRAINING VARIABLES THAT AFFECT HYPERTROPHY AND MAX STRENGTH
A compound exercises is a multi-joint movements that works several muscles at one time. Some
examples squat, bench press and deadlift. If you’re a beginner, compound exercises (pull-up, push-up,
bodyweight squat) help you build your foundation quicker by giving you more for the time and effort you
put in.
Isolation exercises work one muscle at a time. Some examples might be the Bicep curl, tricep pushdown,
dumbbell fly, leg curl and extension. If your goal is to develop a single muscle group, adding isolation
exercises is helpful.
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The type of weight training done by bodybuilders is meant to create microscopic tears in the muscle, forcing
the body to repair the muscles and expand the storage capacity. The repairs cause the muscles to grow, a
process known as hypertrophy. Combining a suitable workout with a high-protein diet and plenty of rest in
off-times will ensure effective results.
In general, most bodybuilding programs, as well as many general fitness workout, work within rep ranges of
6-12 with 60-85% of one rep max. In other words, bodybuilding plans will use lower weights, or lower
average intensity, for higher rep ranges. Plans designed to build upper-end strength, however, will
prescribe higher average intensities (80%-100% on average) at lower rep ranges.
Are you looking to grow your shoulders, legs, or biceps?
RECOMMENDED INTENSITY, FREQUENCY, SET AND REP RANGE FOR HYPERTROPHY.
If you are doing weight training for the first time, the volume and intensity are kept low, the priority is to
aim to do the exercises right.
MAXIMAL STRENGTH TRAINING
Any weight-lifting workout will naturally strengthen your muscles, but if you don’t care about looks and
especially if you’re aiming for a strength program, you should do low reps and lift heavy weights. For
example, powerlifting workouts involve 80-100% of the maximum weight in the 1-5 rep range. If your goal is
to get fit and build an athletic body, the exercises should be repeated 8 to 12 times per set for each muscle
group.
RECOMMENDED INTENSITY, FREQUENCY, SET AND REP RANGE FOR STRENGTH TRAINING.
BEGINNERS TO STRENGTH TRAINING;
Intensity: 60-85% of 1 rep max
Set and reps: 3-6 sets per exercise / 6-12 repetitions per set
Between reps: 30-90 seconds rest
Frequency: 2 to 3 days per week of training has been effective in increasing musclehypertrophy. Higher
frequencies may be used to fully maximize hypertrophy.
Sample: Split Workout For Beginner
Sample: Full Body Hypertrophy Workout
Intensity: 85-100% of 1 rep max
Set and reps: 2-6 sets per exercise / 1-5 repetitions per set
Between reps: 2-5 min rest
Frequency: Many studies have demonstrated that engaging in heavy strengthtraining at least 3 times per
week with heavy intensities produces the optimal effect inenhancing maximum strength
As exercises become easier, increase the weight or do another set.
Muscle-strengthening activities should be performed on 2 or more days per week. (leave 1 or 2 days rest
between each strength session).
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Muscle strengthening exercises should be done in accordance with their purpose. For example, muscle
strengthening training to be done after injury and muscle strengthening training to be done for sports
performance are not the same thing. Your muscle strengthening exercises to be applied after an injury
should be determined by the doctor.
Muscle Strengthening Exercises can be used to build body or strengthen a particular
muscle group.
Advanced Strength Training – Sample Program Stronglifts 5×5 Program
MUSCULAR POWER TRAINING
For an athlete, power refers to his ability to generate force quickly. Many team sports require athletes to be
agile and be able to execute quick maneuvers.
Strength may simply be explained as the ability to generate maximum force at aparticular speed over a
specific range of motion, while power is the ability to generatestrength very quickly. The goal is to move a
load at high velocity (speed). Muscular power is the highest power output attainable during a particular
movement, and is required in activities of daily living, sport, and work.
For optimal improvements in muscular power, a light load of 0 to 60% of 1RM should be used for 3-6
repetitions over one to three sets per exercise
RECOMMENDED INTENSITY, FREQUENCY, SET AND REP RANGE FOR MAXIMAL POWER
SEQUENCING EXAMPLE FOR MUSCULAR POWER GOAL
INTERMEDIATE:
Hypertrophy (negatives) → Muscular strength → Muscular power → Muscular strength (accommodating
resistance)
Muscle-strengthening activities do not count toward the aerobic activity total.
All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders,
and arms.
Examples: Lifting weights, working with resistance bands, or doing exercises that use body weight for
resistance (e.g., push-ups, pull-up, sit-ups, etc.).
Sample: Bodyweight Strength Training (Beginner And Intermediate)
Sample: Functional Strength Training
Intensity: 30-60% 1RM for upper body exercises; 0-60% 1RM for lower body exercises
Set and reps: 1-3 sets of 3-6 repetitions per exercise
Rest period: 2-3 min for higher intense exercises that use heavier loads; 1-2 minutes between the lower
intense exercises with light loads
Frequency: 3 times a week
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ADVANCED:
Hypertrophy (drop sets) → Muscular strength (cluster sets) → Muscular strength + Muscular power
(complex sets) → Muscular power
TRAINING FOR MUSCULAR ENDURANCE
Muscle endurance refers to the ability of a given muscle or group of muscles to exert force, consistently and
repetitively, over a period of time. The way to increase muscle endurance is to train with light weights,
working in the 20–25 rep range. Working with lighter weight will train the muscle fibers needed for muscular
endurance, and the higher rep range leads to a longer period of training.
Many sports require an overlapping ability of all three types of muscular endurance.
If you want to really understand how muscular endurance works, you need to learn about the two muscle
fiber types that all of your muscles have.
Slow twitch muscle fibers are the first to respond to physical activity. They are designed to sustain low force
over long durations.
Activities that recruit slow twitch muscle fibers: running, power walking, cycling, swimming, aerobic
exercises. lightweight or bodyweight exercises with high repetitions.
Methods of increasing power
Sample: Muscle Power Training
Sample: Complex Power Training
Power Endurance: The ability to be explosive again and again over long periods of time, with little rest.
Think wrestlers, baseball players, boxers, tennis, football.
Short-term Endurance: The ability to exert maximum force for short periods of time, such as sprints for
60 seconds, repeatedly. Think sprinters, soccer players, basketball players.
Long Endurance: The ability to remain active with peak performance for long durations. Think basketball
players, marathon runners, rowers, cross country runners, boxers.
Slow Twitch Muscle Fibers
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Some activities require maximum exertion, which your slow twitch muscle fibers can’t handle. When this
happens, your fast twitch muscle fibers are recruited to take over for the slow twitch muscle fibers. Fast
twitch muscle fibers get tired quicker than slow twitch and they require a period of rest.
Activities that recruit fast twitch muscle fibers: Power exercises, short sprints, weightlifting, crossfit
Slow twitch muscle fibers are the ones with endurance-boosting ability. When focusing on endurance
training, you are training your slow twitch muscle fibers. Fast twitch muscle fibers are for short bursts of
strength and power, while slow twitch is endurance
MUSCULAR ENDURANCE EXERCISES:
PLANK PUSH-UP WALL SIT FARMERS WALK
Running Bike Briskly Walking Climber Machine
Squat Dumbbell Lunge Treadmill Bodyweight Deadlift
Riding Outdoor Bicycle Bodyweight Sumo Squat Bcycle Crunch Power Skips
Elliptical Machine Ski Ergometer Rowing Pull-Up
Split Squat Human Flag Jump Rope Hollow Hold
RECOMMENDED INTENSITY, FREQUENCY, SET AND REP RANGE FOR MUSCULAR ENDURANCE.
FLEXIBILITY
First, a couple definitions: flexibility is the ability of a muscle to stretch and mobility is the ability of a joint to
move freely through its range of motion. Both are important parts of overall fitness, and both should be
incorporated into your fitness routine.
WARMING UP AND STRETCHING Warm-up helps prepare your body for aerobic activity. Because the main
purpose of warming is to prepare your whole body for training. With a proper warm up exercise and
stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and
stretching is an activity that does not take much time, even a 5-10 minute warming routine will help you
avoid injury.
Dynamic stretching consists of active movements. It is usually done before a workout to help warm up your
muscles and increase your heart rate. Move slowly, stop and repeat, dig a little deeper each time and
Fast Twitch Muscle Fibers
Intensity: lower than 67% of 1RM
Set and Reps: 2-4 sets of 10-25 repetitions
Between reps: Up to 30 seconds rest
Between Sets: 30-60 seconds rest
Frequency: 2-4 days per week
Sample: Muscular Endurance Training
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improve your range of motion. Pre-workout dynamic stretching improves circulation, prepares your
muscles for movement, and temporarily increases your range of motion.
Static stretching, more commonly done at the end of a workout when your muscles are warm, is when
stretches are held in place for a certain period of time, not moving. Static stretching is the most effective
form of stretching for loosening up your muscles, joints, ligaments, and tendons, while also improving
flexibility and range of motion. Static stretching requires you to move a muscle to the end of its range of
motion and maintain this position for 20 to 45 seconds. Repeat this 2 to 3 times each.
NUTRITION FOR FITNESS
The training methods given here are only part of achieving your fitness goals. The truth is, nutrition is the
most important part of this business, and the links below will guide you to learn how to manage calories.
Each time you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the
major muscle groups.
Hold stretches for at least 10 to 30 seconds and repeat each stretch 2 to 3 times
