Just like in a marriage function or any party you munch on a different variety of foods to gratify your taste buds, a Gym Workout Routines also needs to have a variety of exercise to satisfy your appetite for a perfect body. As salty, sweet, sour, bitter and bland taste triggers. A different biochemical response in your brain to appease your appetite. Similarly Cardio, resistance training, weight training, stretching serves different purposes in your body.
As a newbie to the gym. It is worth knowing basics about the different forms of gym workouts along with objectives and benefits of each. Here is a brief about different workouts which will help you carve out. A perfect workout schedule specific to your body requirements along with what is expected out of each of them.
The main objective of Cardio exercises is to elevate your heart rate & metabolism. Cardio involves a large muscle movement over the sustained period of time. To keep your heart rate at least 50% of its supreme level.
Cardio not only helps in burning fat but also benefits your aerobic system. Included lungs, heart & blood vessels, leading to more capillaries delivering more oxygen to muscle cells. This usually sets the stage for high-intensity workouts and weight training.
Although there are endless no. of cardio workouts. However, some of them may be exceptionally worthful and below mentioned here:
|S NO||Workout||Workout type||Description||Ease of doing|
|1||Walking||Most basic form of cardio||Low impact exercise, but has multiple benefits for heart, lungs, blood vessels||Can be performed outside or on a treadmill|
|2||Jogging||Advanced level of walking||It is a high impact activity, supportive & cushioned shoes are important||Can be performed outside or on a treadmill|
|3||Cycling||Common part of a cardio schedule||Low-impact exercise, mountain bikes, road bikes or hybrids anyone can be chosen for outdoor||Can be performed outside or on a treadmill|
|4||Jumping rope||High-impact & effective workout||Usually popular with boxers & athletes||Can be done almost anywhere|
|5||Burpees||Impactful – High-intensity Training||A kind of Plyometric workout which focuses mainly on speed, agility & explosive power||Can be done almost anywhere|
2) Resistance Training:
As the name suggests it is a form of workout where you work against some type of force that “resists” your movement. Ever wonder, how easy running of water would be? Frankly. It’s not a joke and requires a hell lot of efforts than running on land. As in the previous case, the resistance of water is working against you.
Apart from obvious benefits of muscle-building. It also helps you torch up more calories & strengthen bones. Aka strength training there is a long list of resistance training that you can do either in a Gym or even outside. For the Workout Routines for Beginners, following workouts you can start with:
|S NO||Workout||Description||Ease of doing|
|1||Arm Raises||Different variations of this are Possible. Beware of the back, pressure must be only on the shoulder to raise the band, not on your back||Stretch bands are easily available in the market. Can do anywhere, quickly|
|2||Short Arc squats||Nice workout for toning your thighs & knees. It Strengthens your quadriceps muscles||Easily executable but requires balance of the body|
|3||Plank||The secret of a strong back is a strong front. Focusing on core muscles of front often prevents back pain||Can do easily in gym or even outside using a MAT|
|4||Straight Leg Raises||It is a simple form of exercise which works on hips & thigh muscles||Can do easily in gym or even outside using a MAT|
|5||Heels Step Down||A common and but impactful form of resistance training which includes extensive workout of leg muscles||Preferable can do in a Gym as it needs a step up. you can do outside also on stairs|
Logically, weight training is a type of strength training only but still differs slightly. As it has got mainly to do with the lifting of weights- either free weights or on machines.
It provides significant functional benefits & develops overall health and well-being. For example, increased bone, muscle & ligament strength, improved joint function, enhanced bone density & even improves lipid profiles.
Here the basic concept is to progressively increase the force productivity of the muscles. Through incremental weight rises using a variety of exercises. And types of equipment to target specific muscle groups.
|S NO||Workout||Workout type||Equipment||Main muscles involved|
|2||Wide-Grip Lat Pulldown||Strength||Cable||Lats|
|3||Machine Bicep Curls||Strength||Machine||Biceps|
|5||Lying leg curls||Strength||Machine||Hamstrings|
These are just a few examples of weight training exercises while there are countless variables available in this form of workouts.
Including a 10 minutes stretching session in your daily Gym Workout Schedule will do wonders for your body. It is an important part of fitness which leads to increased flexibility of the body.
It increases blood circulation, improves your range of motion and calms your mind. It also helps in raising your threshold for injuries or muscle strains. Here is a brief, head to toe stretching regimen which you can do once daily.
|S NO||Workout||Main muscles involved|
|1||Runners stretch||Quadriceps, Hamstring|
|2||Standing side stretch||Internal & External Obliques|
|3||The Forward Hang||Abdomens, Back & Lat muscles|
|4||The Bound Angle Pose||Abdomens, Back, Quadriceps & Abductors|
|5||Seated Back twist||Interior & external Obliques, Gluteus medius|
So what are you waiting for? Just pull up your socks, tighten your shoelaces, pack your gym bag and build Gym Workout Plan For Men and Women own exercise schedule for a perfect and chiseled body.