How to choose the perfect workout. Instruction from a fitness trainer

How to choose the type of exercise? What to pay attention to when choosing a workout?

Many people have at least once visited the idea of doing fitness. Someone is going to start training for health, someone – to fit into their favorite clothes, someone wants to impress acquaintances, and someone – to raise self-confidence. In any case, whatever your motives, sport is a great activity that can accomplish all of these goals at the same time.

But where to start? How and what kind of goal to set for yourself? What training plan to choose? Let’s break it down.

Not only are the fingers in full contact, but they overlap each other slightly in the area of the nail plates

This means that by body type you are asthenic (or ectomorph by Western classification). For asthenics, physical activity aimed at developing aerobic endurance is suitable. For example, long, slow running – from 1000 meters and more, long measured cycling, swimming, step aerobics, jumping rope, cross-country skiing, Nordic walking, dancing, etc.

Fingers touch at the tips, but do not overlap each other

This indicates that you are normostenic (or mesomorph by Western classification). Any kind of activity is genetically suitable for normostenics. And the one you will excel in depends on how you train.

However, normostenics are slightly more adapted to moderate-intensity speed work. Running 200-800m, boxing, wrestling, pull-ups on the bar, lifting moderate weights for a moderate number of reps, cycling, strength areas of group programs such as Body Pump, ABS, Total Body, Lower Body and others.

The fingers are not touching and there is quite a distinct gap between them

This indicates that you are hyperstenic (or endomorph according to the Western classification). For endomorphs are characterized by strength areas of physical activity, such as lifting maximum weights for a minimum number of repetitions, power triathlon, speed running for 100 meters, speed cycling, shot put, etc.

Well, and of course, for many, the ideal option would be a professional personal trainer. This will not only save time to achieve results, but also protect you from accidents and injuries, which, unfortunately, are not uncommon in fitness.

How to choose the load

Here you have already decided on the place for training, it remains to answer the following question: “What training program to choose?”.

First of all, let’s understand what is a workout? From the point of view of physiology, any training is a deliberate creation of physical stress for the body in order to obtain further adaptation. In other words, “No stress, no progress.”

Start with the minimum comfortable load for you and each subsequent session try to increase the volume of training by 5-10% For example, if you ran 100 meters in 15 seconds in the first training session, you should try to run them in 14.2 seconds in the next session. If you lifted 60 kg, at the next training session you should try to lift 63 kg. If you have run 1000 m, at the next training session try to run 1100-1200 m, etc.

However, you should not forget that for the first 28-30 days your body goes through the so-called period of neuromuscular and cardiovascular adaptation. Therefore, in the first month of training you should not increase the intensity and expect great results – this is the physiological norm.