How long should beginners do, and how do you balance the time between cardio and strength training? Marina Shkermankova, a personal trainer of the Platforma club, explains how not to harm yourself in the gym and how a training program for girls should look like.
Personal trainer of the "Platforma" club
Don't overload yourself at the beginning of your workouts
In the beginning, stick to a gentle regimen when you come to the gym - two workouts a week will be enough. The body must adapt, get used to the stress, and the muscles "get sick". Exercise for 30-40 minutes to get used to the regimen and stretch. Then you can start training 3-4 times a week for 60-70 minutes.
Define a training goal
Often the goal of a girl in the gym is to lose weight. In this case, my advice is to do "chords" during training. It could be a mix of several exercises that you don't rest in between. By the way, this plan also shortens the workout time - you can do it in 45 minutes.
When making a workout plan for a girl in the gym, I always advise you to work out according to the 50/50 scheme. 50% cardio and 50% strength training. Moreover, 25% of cardio before training and 25% after. This is a great scheme if your goal is fat burning.
If you want to get volume or, for example, pump up the buttocks, focus on strength training with high weights.
Usually, with the help of training, girls want to maintain their overall shape, so you need to work with large muscle groups of the back, legs, buttocks, and abs. You can strengthen your upper chest once a week - that's more than enough for girls.
The most important thing in the hall is to keep an eye on the technique. Do not train with dumbbells or bend over behind the disc with a stooped back, all of which can lead to injury. Concentrate on doing the exercises. Feel the muscle group you are working with by sending a nerve impulse.
Don't mix strength and functional training
Set aside time for functional training once a week if you want to build endurance and strengthen your cardiovascular system. Do not mix several techniques, otherwise the workout will turn out to be knocked down, and you will not work out all the exercises qualitatively. Another exercise program for girls is two strength training and one cardio workout per week. If you're only doing cardio, do at least 40 minutes.
For beginners, two to three sets of each exercise will be sufficient. Once you have adapted, you can do four sets in the gym. For girls, this is the best option.
The main thing is that you feel the muscles during the exercise. That is, it should be really hard on the last repetitions, this is the only way that training in the gym will be effective.
Eat before your workout
Be sure to eat two hours before starting your workout.
In the gym on an empty stomach, you will almost immediately feel weakness, and your ears will become blocked. As a last resort, snack on a banana. Exercise will burn a lot of calories anyway.
Eat a carbohydrate meal (such as porridge) if you are going to be heavily weight training. And before cardio training, you don't have to gorge yourself. Drink as much water as you like during your workout.