How to Train more without Fatigue
- Simple hints
- Train smarter, not harder
The last few months have taught me a lot about muscle recovery and growth.
With having so much time and devoting a proportion of my life to fitness, it has led to experimentation.
Obviously, changing a routine and having no limitations on time or restrictions on food is a solid basis for good results.
Initially I started self isolation by training in a similar manner to the gym plan I was doing. On the other hand, I wasn't working, so not expending as much energy.
I incorporated longer walks into my plan but this soon became somewhat tedious given the government restrictions.
Anyway, I managed to create a routine that allowed me to train seven days a week and recover too.
The advantage of this was that I was able to fatigue the muscles (therefore getting results) whilst enjoying the diversity of my plan.
The way I managed to achieve this was by having a short interval training routine before my main session / as a warm-up.
This would involve three or four different exercises targeting muscle groups that I wasn't training that day or had trained the day before.
The format was 45 seconds of exercise and 15 seconds of recovery so meaning 12 or 16 minutes depending on how many. I would always warm up for five minutes before this too.
The strength plan would train different muscle groups each day and can be adapted for individual goals.
The plan would look like the following:
Monday: chest workout
Interval session:
Leg exercise, Shoulder exercise and core Exercise
Tuesday: back workout
Interval session:
Leg exercises and core Exercise
Wednesday
45 minute core session
Thursday
Interval session:
Chest exercise, back exercise and core Exercise
Friday
Interval session:
Leg exercise, bicep exercise and core Exercise
Saturday
8 mile run with hill climb, intervals and walking lunges
Sunday
All over body circuit (minus chest as per Monday's training)
5 rounds of 8 exercises with two minute rest at end
Posted on RYPT social media every Sunday.
All the main workouts were 60 minutes on top of what I had done in the interval sessions.
Obviously this is a more advanced fitness plan and with RYPT specialising in beginner's fitness I would start off with a much simpler and easier going exercise plan.
Through using rotation, it is possible to train effectively and efficiently.
The RYPT beginner's home workout plan is scheduled on the RYPT Facebook page, LinkedIn and is available with a day by day plan by contacting me directly.
RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.
If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!
Ross
Owner RYPT.
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