Planning Your Fitness
In a previous article, we discussed giving muscles adequate rest and recovery time. But how do you balance that with a goal of increasing physical activity in your life?
One way to organize your strength training exercise program is what is called a “split”. There are a variety of splits. One of the most popular is upper/lower body. For example, focus on lower body (legs and glutes) during one workout and then upper body (arms, chest, and back) during the next workout. Another example of a split is front of the body/back of the body. So, one workout would focus on biceps, chest, quadriceps, while the next workout would include back, triceps, hamstrings, and calf. Another split plan would be a PPL (push/pull/legs), with one day being push exercises –anything that you push away from your body, such as chest, shoulders, and triceps. The pull workout would be muscles that are pushed away from the body, such as the back and biceps. Of course leg day would work quads, hamstrings, glutes, and calves.
The best plan for beginners would be a total body workout, with at least one day of rest in between sessions. This may include a split plan, or simply including as many major body parts as possible into each session.
Another way to incorporate some variety into your workout program would be to participate in different activities. At the B.E.S.T. studio, we offer Tai Chi, strength training, yoga, Pilates, and cardio options -both by Zoom and in person in our Seadrift studio.
Finally, don’t forget to include balance, mobility, and flexibility into your plan.
However, you choose to plan your fitness schedule, guidelines set by both the American Heart Association and U.S. Department of Health and Human Services recommend at least 150 minutes of physical exercise every week. Once you get into a routine and make a commitment to yourself, this can be a very achievable goal! Try different activities and find ones that you enjoy. You are much more likely to stick to an activity plan if you enjoy it.
Resources
Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ (July 1, 2024). "Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis". J Strength Cond Res. 38 (7): 1330–1340. doi:10.1519/JSC.0000000000004774. PMID 38595233.
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