It is recommended that you start by looking at your training age i.e. how many years have you actually been training (training regularly, including resistance training), what is your current status (injured or fit), what is your body composition (obese or struggling with the last 5-10cm), and what do you enjoy doing?
The less training you have done, the more careful you need to be. If you have had a considerably long break, then start off easy, focus on technique, then strength, and then strength endurance and finally you increase intensity.
Often, members will get started after a bit of an exercise hiatus with high intensity and this should be considered slightly dangerous. There is a high risk of injuries and becoming sick from such actions.
Attempting to use cardiovascular exercise on its own as a weight loss tool is not effective. Once you are fit and injury free, you receive a greater benefit from doing more more “all-over-body” type workout.
Basically, for optimum exercise results, one strategy is to think of training in these simple terms:
- Strength training Push and Pull movements with upper body
- Push and Pull movements with lower body
- Cardiovascular training intervals, either short but high intensity or longer with equal amounts of rest
You gain strength by training these movements with a certain load. When you get stronger, you will recruit a large proportion of your muscle fibers which makes them more visible and more functional. For example, they will be more sensitive to glucose and insulin.
This process does not make the muscles bigger, but by reducing the protective fat tissue surrounding the muscles, you might appear as if you have gained more muscle mass.
The exercise plan is going to give you strength days, intervals and endurance days.
If you have injuries, you need to ask your personal trainer whether you can do the movements.
When working with weights you need to apply a bit of humbleness – a common phrase is to leave your ego at the door – that means quality over quantity. Choose weights with which you can use excellent technique – otherwise you can be at risk of injury.