Weekly Workout - Designing Resistance Training Programs - Essay Example

One may create an effective workout routine in order to reach or achieve a fitness goal which is specific. Different people perform overall fitness so as to achieve different goals. Some of the goals are; to lose fat, lose weight, improve performance, and be healthier, increase strength, build muscles, and gain weight (Fleck & Kraemer 2004). In order for one to attain an overall fitness goal, he or she must consider the nutrition aspect.  An individual needs to have a change in diet when he or she performs exercises to keep his or her overall fitness effective. For example, one needs to analyze his or her current eating habits in order to calculate how many calories he or she consumes. This will enhance one construct a meal plan having the exact amount of nutrients to ensure steady weight loss (Fleck & Kraemer 2004). Another thing is that for one to achieve an overall fitness goal, he or she must engage in ineffective training.

Resistance goal

In respect to resistance training, there are four main types for an individual to plan for.

1. Strength- In this case, an individual wants to get stronger. He or she does exercises consisting of only 3-6 reps with 3-5 minutes of rest in between and weights which are very heavy.
2. Endurance – This is basically used for weight loss efforts. It involves 15 – 20 reps of an exercise with only 30 seconds rest in between sets.
3. Hypertrophy – in this case, an individual wants to get larger muscles. This means that he or she wants to get ripped, huge hence becoming a bouncer.

Aerobic goal

This involves exercises that require energy since when individual exercises aerobically, his or her body uses glycogen and fat as fuel. When one is exercising, as he breathes more heavily with exertion carbon dioxide is from his or her body (Fleck & Kraemer 2004). Aerobic exercise improves the overall health and quality of an individual’s life. It also extends one’s life since it helps in burning fat, improves mood, strengthens the heart and lungs, and reduces one’s risk of diabetes.

Anaerobic goal

This involves exercises whereby oxygen is not present thus glycogen is used as a fuel. During this exercise, an individual’s body builds up lactic acid thus causing discomfort and fatigue at levels that are sustained (Fleck & Kraemer 2004). Anaerobic exercise hugely helps one build lean muscle mass.

Part 2

A six-day workout

Resistance goal – an individual needs to perform the exercise on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday. On Monday, he or she will take 1-2 hours to perform the resistance exercise, Thursday 2-3 hours, Saturday 3-4 hours, Tuesday 1-2 hours, Wednesday 2-3 hours, and Friday 1-2 hours of exercise.

Aerobic goal - an individual needs to perform the aerobic exercise on Tuesday and Friday. On Tuesday, one will exercise perform the exercise for 2 -3 hours and Friday 3 -4 hours

Anaerobic goal – an individual needs to perform the anaerobic exercise on Wednesday. On this day, one will take 4-5 hours to perform the anaerobic exercise.

On the resistance workout, the percentage of its exercise should be 70% throughout the six days. The number of resistance sets to be performed should be 3.

There should be three exercises each and every part of the body. The muscles need rest at least on Sunday of recovery before continuing with the exercising.

Part three

Anaerobic workout- The muscles which are actively involved in the days mentioned is arms muscles and legs muscles

Resistance goal- Muscles that are actively engaged in this exercise with respect to the above mentioned days are thigh muscle and arms muscles.

Anaerobic goal- In this case, muscles that are actively exercised are legs muscles in the above mentioned days.