CO-FITNESS
04 - 04 - 2021

How to get a varied sports program in your app?

Guillaume Adant
Author

Are you a beginner and you don’t know where to start? Not sure which exercises are best for your goal or how much training you should do per week? Don’t panic. To make your life easier, we’ve prepared the most important steps you need to know in order to set up a personal training program.

Guillaume Adant
Author

Are you a beginner and you don’t know where to start? Not sure which exercises are best for your goal or how much training you should do per week? Don’t panic. To make your life easier, we’ve prepared the most important steps you need to know in order to set up a personal training program.

Few steps to create your sports program

Define your goal

The starting point for creating a training programme is your goal. Identify what you want to do: Gain muscle mass? Have a weight loss workout? Increase your endurance? In short, it is important to know what you want in order to create your own program.

Once you’ve worked out what you want and what your goal is, you also need to sort it out. It is not possible to lose weight and gain muscle at the same time. A training programme for weight loss is clearly different in content and structure from a strength training programme.

While weight loss is based on high-intensity interval training to burn as much fat as possible, strength training focuses on core and isolation exercises for a gradual increase in strength (by increasing the weights as you go along).

It is important to remember that your diet should be adapted to the objectives of your training programme. If you want to build muscle mass, you should not only train, but also ensure that you have a caloric surplus to give your body enough calories to create more muscle mass. Whereas for weight loss, you will need to have a calorie deficit to activate weight loss.

Define your physical condition

Define your current performance level

The second step in creating a training program is to determine your current performance level.

Whether you are a beginner, advanced or an athlete, this makes a difference in customizing your training. As a beginner, you can start with basic exercises and carefully assimilate each technique. Once you have assimilated them, you can start with isolation exercises.

If you are an advanced athlete, you can learn much more intense techniques and do isolation exercises for each muscle group.

Choose a training ground

Joining a gym to reach your goal? It doesn’t have to be.

You can train at home or outdoors, in a gym or in a class. We strongly advise you to clearly define your main training location for your training programme, as this has a strong influence on the choice of exercises.

Many exercises can be done outside or at home. This is the case for functional bodyweight exercises, which only require the athlete’s own body weight to perform the workout. Also, you can do them anywhere.

For long-term training on a small budget, you can invest in weights, such as kettlebells or dumbbells.

Choose your training ground
Fix you a number of sport sessions

How many training sessions per week?

How many times can you and do you want to train per week? Your programme is also determined by this parameter. If you have a lot of time, a split workout (divided into muscle groups) is best.

If you don’t have a lot of time, a full-body programme is better, where you work the whole body. Be realistic with your training schedule, without going to extremes.

If you can only train 1 or 2 days a week, concentrate on a full body workout. This way you can be sure to work your whole body and all muscle groups. In this case, basic exercises are ideal, as are exercises that use body weight.

When training more than 3 to 4 sessions per week, recovery plays a central role in the success of your goal.

This aspect must be taken into account in the composition of your training programme. In the rest phases, the muscles regenerate and repair processes take place. This is why you should also ensure that you have a balanced and healthy diet that supports your training.

How long for each session?

It is also important to decide how much time you want to invest in your programme. Whatever the length of your workout, remember that you have to start somewhere and that it can change as you progress.

If you only have 20-30 minutes for a workout, we advise you to opt for split training or intense strength training, with little rest between each exercise. In this case, the HIIT programme is ideal.

If you have more time, you can incorporate an endurance section into your programme alongside the strength training exercises. In this way, you can focus on the three phases of training: warm-up, exercise and recovery.

How long your sport session
Which sport exercices

Which exercices?

The choice of suitable exercises in the composition of a programme depends very much on all the parameters mentioned above.

The level of training, the time spent training and the place of training have a considerable influence on the choice of exercises. The available training equipment may also limit the choice of exercises.

The best exercises for strength training in the gym include squats, bench press, deadlift and shoulder press.

If your priority is to lose a little weight, a combination of strength training and cardio training is ideal.

If you prefer to train at home and your priority is weight loss, you can opt for complementary strength training, such as push-ups, sit-ups or lunges.

To increase the intensity, it is advisable to use short dumbbells, train your balance (e.g. by working on an unstable floor) and vary the exercises regularly to break the routine.

Our planners' apps

You can also track your daily activity and plan your sports program with one of this planners’ applications, which will show you an improvement in your heart health over time if you adopt all these little reflexes.

All of these small changes will help you develop a sporting spirit, and make you happier!

You can read more about those planners’ applications by clicking on the button below or on the image!

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