Although there are no strict rules for the schedule of fitness training, a carefully planned program will allow you to get the best results from playing sports in the long term. Firstly, the schedule sets the rhythm for rest and strengthening of your muscles, which allows you to be in the best shape for the next workout. Secondly, observance of a certain schedule helps to make exercises a natural part of your lifestyle, and not just casual or "seasonal" activity. You will remember that the training program does not necessarily include training in the gym. You can practice active activities that you like, or choose a variety of training options at home, even if you do not have special sports equipment.
The training schedules are usually divided into two categories: daily and three-day. Based on these categories, you can work on any of the three common schedules that best fits your goals and capabilities.
Chart 1
Work three times a week, preferably resting one day after each session. For example, you can train on Monday, Wednesday and Friday. Choose which days you are comfortable with, and start working on yourself.
Chart 2
If you have been training regularly for some time, you can practice three days in a row, focusing on one muscle group per day, rest on the fourth day, and then start a new three-day cycle again.
Chart 3
Practice daily, alternating cardio exercises and strength training.
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Many people like to focus on three-day training around one type of outdoor activity, such as cycling or swimming. It's a great way to spend time cheerfully and profitably. The trouble is that with the first variant only the muscles of the lower part of the body work, and at the second - the upper one. To train the whole body, you have to work every day on a certain group of muscles. If you want to try this method, follow three sets of 15 reps per group. However, if you are a beginner, it can be too tiring, and perhaps dangerous. To be safe, do one approach per muscle group during the first week, two in the second week, and three in the third week, if you succeed. By the end of the fourth week you will be able to perform three sets of each muscle group,