Workout Routines: Good Exercises For Gaining Strength And Endurance
Aspiring to gain strength and endurance is one of the common ways most people work on their health and fitness. One can also say that an optimized workout plan can aid in the attainment of these and even more results in one’s physical game. In this article, we will look at some of the effective exercises and their schedules aimed at strength and endurance building.
Warm-up and Stretching
It is a must to warm up and stretch the body before proceeding to any workout routine. Doing this prepares the muscles for the upcoming physical activity and lessens the risk of injury. Add some light cardio, such as jogging and/or jumping jacks, straight into the warm-up, and after that go for dynamic stretching exercises, like arm circles, leg swings, etc.
Strength Training Exercises
Strength training forms the foundation of muscle gain and enhancing one’s strength. Pay attention to the compound movements that engage several muscular units. Some of the strength training apparatus useful for this include:
Squats
Bench Press
Pull-ups
Lunges
Each of the exercises aims at 3-4 sets of 8-12 repetitions. Take rest of 60-90 seconds between the sets.
Endurance Training Exercises
This type of training is beneficial as it develops the functioning of the heart and the lungs and also improves one’s stamina. Activate the core and recruit the leg muscles in aerobic activities such as:
Running
Biking
Water sports such as aquatics
Incorporating short but intensive workouts in between traditional exercises, also known as HIIT
You are advised to give moderate, aerobic exercises lasting for about 20-30 minutes per session, three to four times a week.
Also Incorporating Core And Flexibility Activities
Core building exercises and improving range of motion is another aspect of keeping fit. Moreover consider doing the following workouts in the routine:
Plank- Russian twits
Water sports such as aquatics
Incorporating short but intensive workouts in between traditional exercises, also known as HIIT
You are advised to give moderate, aerobic exercises lasting for about 20-30 minutes per session, three to four times a week.
Also Incorporating Core And Flexibility Activities
Core building exercises and improving range of motion is another aspect of keeping fit. Moreover consider doing the following workouts in the routine:
Plank- Russian twits
Exercise Program Template
Below is a sample exercise program that can contribute to the development of strength and stamina as well.
Day One (For muscle groups chest and triceps):
Acquaintance and stretching-
Barbell bench press (3 sets of 8 to 12 reps)
Inclined dumbbell press (3 sets of 10 to 15 repetitions)
Tricep extensions (3 sets of 12 to 15 repetitions)
Below is a sample exercise program that can contribute to the development of strength and stamina as well.
Day One (For muscle groups chest and triceps):
Acquaintance and stretching-
Barbell bench press (3 sets of 8 to 12 reps)
Inclined dumbbell press (3 sets of 10 to 15 repetitions)
Tricep extensions (3 sets of 12 to 15 repetitions)
On Wednesday, focusing on back and biceps:
Engage in warm-up activities and stretching exercises
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