Workout Trainer: Become A Health Coach, Design Workouts, Build Your Business | Felix Harder | Skillshare

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Workout Trainer: Become A Health Coach, Design Workouts, Build Your Business

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

48 Lessons (2h 14m)
    • 1. Course Overview

    • 2. Course Introduction

    • 3. Roles and responsibilities of a coach

    • 4. Anatomy Introduction

    • 5. Nervous system explained

    • 6. Bones & Joints explained

    • 7. Muscular system explained

    • 8. Two types of muscle fibers

    • 9. Muscular contraction

    • 10. Agonist & Antagonist

    • 11. Cardiovascular system explained

    • 12. The client assessment

    • 13. The client interview

    • 14. The physical assessment

    • 15. Harvard Step Test

    • 16. Strength Test

    • 17. Resistance training introduction

    • 18. Gym vs bodyweight training

    • 19. Bodyweight training explained

    • 20. Muscle building formula

    • 21. Muscular hypertrophy - the science behind muscle growth

    • 22. Strength training explained

    • 23. Progressive overload

    • 24. How to design a beginner gym workout

    • 25. The 4 fundamental gym movements

    • 26. Bench Press

    • 27. Squats

    • 28. Deadlift

    • 29. Military Press

    • 30. Barbell Row

    • 31. Lat Pulldown

    • 32. Hammer Curls

    • 33. Tricep Pushdowns

    • 34. Tricep Extensions

    • 35. Push-Ups

    • 36. Lunges

    • 37. Pull-Ups

    • 38. Ab Crunch

    • 39. Aerobic Training introduction

    • 40. The different types of cardio

    • 41. How to design a cardio workout

    • 42. How to monitor your heart rate during workouts

    • 43. HIIT explained

    • 44. Sample HIIT workout

    • 45. Flexibility Introduction

    • 46. Common stretching mistakes

    • 47. Static vs dynamic stretching

    • 48. Sample stretching routine

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About This Class

Step-By-Step Course: How To Coach Clients & Build Your Coaching Business

The "Workout Trainer Course" is designed for anyone who wants to coach clients and design customized programs.

What You Will Learn:

  • Training Fundamentals Every Coach Needs To Know
  • How To Design Workouts (Aerobic & Muscle Growth)
  • How To Assess Clients Health Level

  • How To Coach Clients & Build Customized Programs
  • How To Keep Client's Motivated 


Content Overview:

  • The Fundamentals Of Workout Design
  • Muscle Building Workouts 

  • Instruction Videos & Instructions 
  • Human Anatomy Explained

Bonus Content & Resources:

  • Worksheets

  • Downloadable eBooks

  • Other printable resources

In the program, I will take you through the process of becoming a coach step by step.

You will learn everything you need to know about the fundamentals of good training programs and how to design your very own for you or your clients. 

This Course Is Both For Complete Beginners And Advanced Coaches.

You Don't Need To Have Any Clients Yet To Get Started!

Enroll Now If You Want To Coach Others And Make Health & Training Your Career

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview : if you want to become a fitness coach and learn everything there is to know helping others achieve their fitness schools and this is the right course. I'm feeling far certified nutritionist convicts, which in this course I'll take you through the process of becoming a fitness instructor. Step by step, you will learn everything you need to know about the fundamentals of training programs and how to design very home. For you were plants researching and gathering all the information you need to coach. Others take a lot of time. So I created this course as a complete program to teach you everything There is to know about the three pillars of a good finish routine strength training, cardio vascular training and flexibility. We will go through each of these aspects, and along the way you will learn the rules and responsibilities of fitness Coach. The basic human anatomy, the main muscles. How do you assess your client before starting a program? The difference between body weight and strength training, how design thinking a workout for muscle growth at us and thereby lifting form for the most important exercises in my time is a fitness coach have taught thousands of students with different backgrounds. Obviously, the work out of an athlete who wants to optimize performance needs to be different from the work out of the average person. The singles for people looking to build muscle or lose weight. So in the worst, you learn which type of training is right from different goals off course. You can also just use one of the central workouts and start with that. The course will give you all the tools you need to help others muscle or simply living more active life. If you want to build up your coaching business being online or in person, it's important you put yourself with the knowledge of how to correctly work with your students and understanding their pain points. This coaching courses designed to develop both personal and professional. That means it's not just for professionals but also for beginners want to improve their own . You don't have to have any students yet and already has an interest in fitness to get started. The program is made up of multiple downloadable worksheets, cables and other people resources. If you sign up, you get exits from off them so you can study anywhere at any time. I want to thank you for checking out my course, and if you like it so far, make sure to watch the preview clips and read the description. 2. Course Introduction: hi and welcome to the course In this introduction, I want to give you a short overview off. What you will learn and how the program stretch are. One is the introduction in which we are right now. Not only will you learn about the core structure, but also about the rules and responsibilities Off fitness Coach Part two will teach you the fundamental anatomy you need to know. Exercise can be used for a lot of things, like weight loss and muscle, but also to improve the harder blood systems. All these things are the result of many physical changes that occur within the body, so you need to be familiar with the basic structure off the body. To understand what's going on are three of the initial client assessment. When training a client, many coaches will go right into the exercise program without knowing anything about the client's background or ability. As you can imagine, that is less than ideal. So I will show you which questions you need to ask on which tests you need to do to get a good picture of your client. Before your design work, you will learn how to test their fitness level using the Harvard step test. How to estimate their one rep maximum strength and I will also in resource is on how to measure body fat percentage and body composition or four is all about resistance. Trade the two main types of resistance training our body weight and free weight exercises, and I will teach you. The main difference between you will learn what makes the muscle role and which exercises are best for muscle. Of course, I will also show you step by step, how to design the right beginner gym workout. So you understand the entire process are five includes instruction videos for the most important exercise. This will help you understand the movements and muscles involved. Part six is about cardio and endurance training. We will talk about the different types of cardio and what they're good. Just like in the section on strength training, you will learn how to design the right we're gonna work out and what you need to keep in mind. Since many people use cardio for weight loss. I also included some lessons about the right form of cardio for weight loss and assemble it work up lastly, and part seven you will get a good overview of flexibility and the importance of stretch. There are quite a few stretching mistakes many beginners make, which I will talk about and also give you a sample stretching your team. So you have an idea of what years could look like. Once you've gone through each of the sections, you will find a final quiz at the end to test what you've learned. The test is set up, so you need at least 70% to pass. So make sure to pay attention during the lessons and ask questions in the Q and A section. If you didn't understand after you pass the test, your certificate of completion will be ready for you to doubt. As you can see, we have a lot to cover, so that suggests to get started. 3. Roles and responsibilities of a coach: becoming a fitness coach could mean a lot of things. But for most people, it will primarily mean making a career out of something that truly love business. In regards to your clients, the most important role off a fitness coach is to help them reach their health goals you to the muscle loose fit, which was simply live a healthier life. We're feeling this will also comes with a few responsibilities. First, you need to be able to teach and help people exercise properly. This includes knowing about the most common types of exercise, which muscles they target and how they should be included in a well rounded workout off course. You also want to be a mental coach, so you not only want to teach people, but you also want to motivate. Finish your passion, and the more you share your passion with others, the more impact you could have on their lives. Showing them how to exercise correctly is just a part of that. As you probably know, fitness is a lifestyle, so you want to help your clients to adopt this lifestyle and show them that exercise and being healthy can be fun and doesn't have to be boring. The best way of doing this is by designing individual fitness programs for each of your clients. That way, you can tailor the exercise and training sessions to their specific ALS and make sure that they are doing something they don't like. For example, many people hate job but still want to do card. No problem. Sit down with them and try to figure out which have exercised a might like more. You cycling. Or maybe it's swimming. As you will see, the most important step is adjusting their fitness routine to their lifestyle and nothing other way around. Once you two have come up with a program, you also want to help your client through their workouts and provide them with all the vital information to see long term results. This means tracking their progress and making adjustments along the way. Please understand that a good fitness coach has the potential to change lives. If you use their knowledge and expertise correctly, you will not only burn a living doing what you love, but also help others achieve their personal goals. This could really be a dream job 4. Anatomy Introduction: exercise should be a positive and fun part of life. It's a scientific fact that exercising regularly will improve a person's oral health and will be. Besides it's used for weight loss. Exercise can improve heart health in the blood system while also increasing athletic build . All these improvements are the results of many physical changes that occurred within the body. For example, over time the bodice deficiency to use and channel blood in proofs, which in turn helps capillaries response pass room to requirements muscles. That's why exercise, especially aerobic exercise, helps the heart become better at dealing with exertion. Total body strength muscle size will also be especially after resistant strain. Furthermore, resistance training has been shown to strengthen bones are resulting in higher bone mineral . It increases the rate in which minerals such as calcium are deposited in the boats. This is especially important for older tools that are at higher risk of bone fractures and falls because of the various benefits of physical exercise and the resulting changes in the body. As a fitness coach, you need to understand the body's basic anatomy and how it responds to the stress of exercise. The main systems off the bottom each have their own rules doing actual size and they work together to respond to it. All these factors should be taken into consideration when designing workout for your client . 5. Nervous system explained: the nervous system can be thought of as the control center off the body. It integrates a huge communication at work. Billions of nerve cells called neurons, that are designed to receive and send out information. The three main functions of the nervous system. Our sensory, integrative and motor function. The sensory function relates to the ability to gather information about our inner and external surroundings. The integrative function relates to the ability to process and interpret this information, and the motor function relates to the ability to respond to the stimulus. The nervous system is composed of neurons, which enable fast communication to and from the cell. There are different types of nervous called Internet earns more than earns sensory nerves. Interneuron send signals from one nerve to another. Where's more neurons transmit signals from the brain or the spinal cord to other areas of the body, and lasting sensory neurons do the reverse and send signals from other areas of the body to the brain and the spinal cord. When starting an exercise program, it is vital that the nervous system be properly trained to make sure the right movement patterns are lurked. Every movement in the body is directly linked to the nervous system and having a good mind muscle connection will help improve performance and lower the risk injuries. This is also like during the first few weeks after starting a new resistance training strength gains are not necessarily due to increases in muscle size, but the development of better technique and therefore a stronger reaction by the nervous system. 6. Bones & Joints explained: arboles provide the structure for a body and protection for the internal organs. For instance, the rib cage protects the lungs and heart in the chest. Also, nutrients and minerals can be provided to the body from our votes. The entire skeletal system is made up of around 206 bones, most of which are used when moving terrorist during movement are bones have two main functions. Support and leverage. Like I said before, bones air the support system for soft tissue, and they provide the structure for the body. This enables us to stand up straight and develop good posture. As for leverage, the bulls act like levers that alter the direction and force exerted by the muscles. But to move. We also need something else. Our joints, the bones in our body for injunctions, called joints that are connected by tissue and muscles. Therefore, by one bone that articulates with inaudible Well, there are different types of joints. The most important ones are the synovial joints, which are helped by joint capsule. They make up the majority of the joints in the body and have a large capacity for emotion. 7. Muscular system explained: The muscular system supplies the force that is needed to perform movement and physical activity, muscle cells and muscle fibers. Arlington strands for bundles A single mass Cecil is built from many strands of muscle fibers and connective tissues. Go from one end of the muscle to the other and buying the cells to get muscle tissue can be categorized into different tops. Cardio. Smooth and scale Cardiac muscle tissue is found only in the heart. Where is smooth? Muscle tissue makes up the hollow organs. Neither of these two muscle types are under your control. Skeletal muscle on the other end can be controlled and is attached to the skeleton. This is the type of muscle we exercise during physical activity and the type we want to strengthen workouts after they received the command from the nervous system. Skeletal muscle produced movements by pulling on the skeleton as the muscle shortens. That moves the bone by pulling on the tendons that are attached to the muscle and the boat . It is this integration of bones, skeletal muscle and joints that makes movements possible. Of course, the more complex movement, the higher the number of muscles involved the size of movements. Muscle contraction has several other important functions, like he production posture, We're joined Stability. Keep in mind that even when the nervous system triggers movement, this doesn't mean the entire muscle has to respond. Since the muscle has several motor units, a smaller or less powerful movement may require just a small part of the muscle off course . When you perform increasingly heavy exercises, the muscle will recruit more and more more immunise until all of the muscle tissue is involved in the movement. 8. Two types of muscle fibers: There are two main types of muscle fibers past and slope, which in this video I will explain both of them and also talk about how they affect strength and fitness trainer. So in general, skeletal muscle is comprised of separate muscle fibres called Mayer sites. Every my sites is comprised of my federalists, which are proteins that hold onto each other and pull. That way they can contract and create a movement. Muscle fibres can be categorized into two main types. Slow twitch type one muscle fibers and passed switched to muscle fibers. Type two fibers condemned further, be broken down into type A and type to be fighters, as you will see in a second. These distinctions are important because they influence how muscles act and respond to activity. On average, we have around 50% slow twitch and 50% fast twitch fibres in most of our skeletal muscles. But how exactly do they differ from each other? Slow twitch muscle enables long distance exercise Such a marathon. They're better at using oxygen to synthesize a teepee, which is the primary energy molecules in the body because they contract more slowly than past which fibers they could go for a long time before fatiguing. This off course is a huge bonus for endurance athletes and during most long distance running, fast twitch muscle fibers on the other end are better generating short bursts of energy. This is necessary for springing or during high intensity strength training. Unfortunately, they also fatigue more quickly, which is why we cannot sprint for lumber than a few seconds now. What about fast twitch muscle fibers? Eight. B Type two A. Muscle fibers are also known as intermediate to pass twitch fibers. They combined the feats of type one and type two muscle fibers and or something like a mixture between the truth. Tied to be muscle fibers are the true fast twitch fibres that have the highest rate of contraction and fire the fastest. Obviously, this also needs to pass the fatigue and less ability for endurance exercise. Now, how does all this theory apply to fitness? Basically, your muscle type influences what sports your national going to excel it and whether you're more of a strength where an endurance. While these differences probably won't be much for the average trainee when it comes to world class athletes, it certainly does Olympic sprinters usually have a far greater percentage of past rich fibers than the average person, and delivering marathon runners have a far greater percentage of slow twitch fibers. But the question is, should you, as the average greeny, be guided by your muscle time? For beginners, the answer is probably no. No only is difficult to determine your individual muscle tissue market without consulting the lab, but like I said before, most people haven't even 50 50 split of fast and slow twitch fibers. If you focus on these small differences muscle tissue, you would probably lose focus off the overall picture. That means having a good beginning workout is a lot more important than having a workout tailored to your individual muscle. 9. Muscular contraction: muscle action refers to any movement by the muscle. Under attention, muscles can shorten, lengthen or remain the same way. The correct names for each are concentric contractions when the must shortens eccentric contractions. When the muscle lengthens an isometric contractions. When it remains the same, let's go through each in more detail. A con centric contraction occurs when the muscles shortened during the exercise. An example would be the classic bicep curl, where you bring the bar towards your chest. During this motion, the biceps muscle shortens, and you have a concentric contraction. As you can probably imagine, most of the exercises you generally do in the gym involved concentric contractions. An eccentric contraction is the type of muscle contraction with the muscle lengthens. Doing the undergo intention. Generally eccentric contractions will happen voluntarily, for example, when you lower the weight during bicep, this affords should be done in a controlled and smooth motion. As the muscle returns to the original position. It lengthens, but it's still under tension. But sometimes eccentric contractions can also happen involuntarily. This is usually the case when the weight you're trying to live is too heavy or you're too fatigued. Here. The lack of control will link from the muscles which results in you, luring the wait for even dropping. This is not what you want in your workouts, so make sure to always use adequate wait and help others. When you see they're having a hard time lifting, there's and lastly, we have isometric contractions, which are muscle contractions with the length of the muscle doesn't change. A good example would be to stop in the middle of a bicep curl and to hold that position for 10 seconds. Here. The length of your bicep muscle doesn't change during the 10 seconds, but the muscle will still be worked and you have to concentrate. Do not lower weight. 10. Agonist & Antagonist : in every exercise, therefore different functions off the muscles that are involved in the movie. First you have the agonist, which is the prime mover in the main muscle. Your exercise. Next, we have an tickets, which is the opposing vessel off the agonist and the one that extra contrast to you also have the stabilizer muscles, which are those that hold the joint in place so that the exercise can be performed. Three right exercises. General, lose a lot more stabilizers, machine or guided because you not only have to lift the way, but you also need to bounce it and keep it in place. And lastly of these sister muscles which healthy agonists muscle do the work. Let me give you an example when you do bicep curls. The biceps are the Agnes. The triceps are antagonised and various muscles, including the deltoids, are the stabilizer. But if you do a price of exercise like the crisis pushed down Now the triceps becoming Agnes and the biceps become the antagonise. So as you can see, the agonist antagonised relationship always changes depending on which exercise you do and what muscle you're trying to target, what you need to know is that every muscle has an opposing the following table. Choose you each for the most important muscles. Another thing to keep in mind is that for a little muscular development, you need to have the right balance between both Agnes and Aunt Ain's. If what is much stronger than the other, you can overpower an injury yourself. Bad posture is also often the result of one muscle being stronger than its counterpart. 11. Cardiovascular system explained: to understand how cardiovascular activity can influence a person's health and fitness. You need to understand our both the cardiovascular and respiratory systems were together. They make sure all organs receive enough oxygen to function properly. The air we breathe and is helping the lungs and then channeled to the blood. Our blood is that come through the body by the heart. This is important because all cells in the body require oxygen to survive. When oxygen is medicalized, you get carbon dioxide as a by product, which is then removed by the cardiovascular and respiratory systems. Working together, let's not have a more detailed look at the two main players in these systems. The heart and the lungs. First, the heart. Our heart is the starting point of the corporation. Between the respiratory and cardiovascular systems, it has two ventricles and two atria. The oxygenated blood is first received in the right atrium off the heart. This blood is then sent from the atrium and into the right ventricle, where is then pushed through the pulmonary wolf and into the pulmonary artery. Here, left can be delivered to the lens to retrieve oxygen. Afterwards, the blood will be sent back through the left side of the heart, and just like on the right side, the left atrium receives the blood and sends it to the ventricle. Lastly, love letters sent to the order and pumped with rest of the our loans, on the other hand, exchange carbon dioxide oxygen, which makes him the most important organ in the respiratory system. When you breathe in the Alvey only in the lens filled with oxygen, these are 26 within our lines that alot Austin and carbon dioxide to move between the lungs and the bloodstream. When you breathe out the carbon dioxide, it's also sent to the alveoli so it can leave the body. Once again, the blood can be filled with oxygen and sent to the heart. 12. The client assessment: the initial client assessment is an important part of the design. Healthy, ineffective fitness. When training a client may fitness coaches will go right into the exercise program without knowing anything about the client's background or ability. As you can imagine, that is less than ideal, so make sure to take your time and talk in private. This first session is meant to provide a good estimate of a client's lifestyle, fitness up wolf interview questions and different fitness tests. That way, you'll learn about the medical history, body composition, strength and endurance. Double offer your client and container an exercise program if it's his or her specific needs. One of the most important parts of the initial assessment is deciding whether the use of fitness coach even necessary and if you're the right person to train. If it is, Coach can design programs for the average healthy adult, but you can not conceal Patients with a severe illness were eating disorder. Therefore, make sure they know that you're not a doctor. You should also always advise her client to get approval or a clean bill of health from the primary physician before they start an exercise program 13. The client interview: the assessment is usually done in two parts. The first is a general assessment through an interview, and with the help of a questionnaire, I will now take you through the most important parts of this general client. The first topic covered in the initial plan assessment is the trainees occupation. It is essential to have a good idea of the plants daily work routine so your program can be designed around the current activities. If someone works long hours, whereas a shift worker normal programs might not be possible to follow and US a fitness coach must be creative. Help diminish exercise time efficiently. On the other hand, if your client has a lot of free time, you can design a program with more flexibility and less strange. It is your job to come up with a program that fits the client schedule for that talk not only about the work but also about other factors that can influence their ability to exercise. For example, many people have a treadmill at home or would be willing to invest in. Also, a lot of people think that they don't have time to exercise, but they would be willing to take a short 20 minute walk during lunch time somewhere. Places even have their own gyms, and you, as a coach need to find out all the options that could be considered in developing the ideal exercise. The lifestyle on preface is section of the assessment is where you gain more personal information about talk about what they like and dislike and which type of sports exercises they've done in the past. Also keep in mind that many people don't consider certain activities as exercise, even though they definitely are. Regular walks are a good example. If you find that your client does not have a hobby, try to think about possible sports for activities that they might like where this also consider their sex. For example, a lot of women are afraid of resistance training because they think that will make them look pulled. This is economist conception that keeps them from enjoying the benefits of a good weight. Lifting the medical portion off the assessment is extremely important, but it has to be dealt with in complete confidentiality. If your client agrees to share their medical information with you, you must protect it and should never disclose it to third parties. If they don't feel comfortable doing this, stick to more general information. The most important aspect. Our past, injuries, surgeries, diseases where anything that might affect their ability to exercise. 14. The physical assessment: Once the initial interviews complete, you should perform an assessment of your client's current fitness level. To do this, you will have to take a number of body measurements. Thes measurements will usually be resting heart rate, blood pressure, weight, body fed and girth measurements. I will link videos on how to perform all of these measurements and the resource section. Next, you will have them do a fitness assessment, depending on how much time you have. You can do a more detailed or um or scaled down version and say some tests for later on in the program. Usually, a fitness assessment includes some of the following. First, a postural assessment posture is all about keeping the body straight and upright while performing normal activities like sitting, walking and sleeping. Many people develop bad poster by sitting for long periods of time. For example, when working in front of the computer the whole day, you will want to assess your client as they stand up in a relaxed posture. And as they walk, your goal is to look for any clues of muscle imbalances or spinal curvature. Anything that looks out of the ordinary should be noted. Good posture also includes sitting and lifting up objects properly with the back straight and the shoulders up correct. They should have a firm footing with the white stands and keep their back straight. When standing close to the object, the client should bend at the knees and hips, then lift upward without turkey next. The flexibility assessment flexibility describes the ability to adjust the body to various positions, and it's an important part of overall physical fitness. It is usually measured by the ability of a joint to move through its full range of motion. The most common way to assess flexibility is by doing a stretch test or sit and reach test to perform the stretch test, have your clients sit on the floor with a measuring stick between their legs and then reach forward as far as possible. The distance of the stretch should be compared to the average flexibility ratings. You can find the chart of the average flexibility ratings in the resource section. The Harvard Step Test the Harvard Step Test, also known as just the step test, is one of the most commonly used endurance tests. It will give you good results even when there's minimal equipment present and can be done almost anywhere. This test will measure a person's ability to exercise continuously for an extended period of time without becoming overly tired. The test uses a 12 inch high bench or step as the primary tool. Your client should step on and off the bench for three minutes. They should do this by putting one foot on the step and bringing the other up, then stepped down in the same manner. After three minutes of stepping, your clients heart rate should be checked about one minute after finishing the exercise. You then want to compare that value to the resting heart value. The closer the valleys are together, the more fit the individual is. Lastly, if your client is interested in building muscle and resistance training, it makes sense to have them do the most common exercises. To get a feeling of their strength, level and experience before main lifts would be the squad, the bench press, the dead lift and the overhead press. Testing their strength does not mean having them go all out on these exercises. Instead, you want to estimate their one rep max using certain formulas which I link in the research section 15. Harvard Step Test: the Harvard Step test is a type of cardiac stress tests to measure a person's fitness level and their ability to recover after exercise. It's great because it requires almost no equipment. All you need is a gym bench of around 40 centimeters and a stopwatch. Here's how it works. First, you do a normal warmup off 10 minutes. Then once everything is in place, the training should step up and down off the bench for five minutes at a rate of 30 steps per minute. So on and off every two seconds. Once the five minutes are over, the test has stopped and the client immediately sits down. Next, the total number of the heart beats are counted from one minute to 1.5 minutes after finishing, then from 2 to 2.5 minutes after finishing and finally from 3 to 3.5 minutes after finishing. That means you take the polls three times, but not for a minute, but only for 30 seconds each time. Once you have taken the polls three times and noted the values, you put these into a special formula, which I will explain now. For example, if the total test time was 300 seconds. So the client completed the whole five minutes and their number of heart beats between minute one and 1.5 was 90. Between two and 2.5, it was 80 and between three and 3.5. It was 70 then. The fitness in next score would be 100 times 300 divided by 2040 times two, so you would get 62.5. Now, what do you do with this value? Basically, it's an indication of the trainees fitness stubble, and you want to compare it against standard values. Here's a short overview off the general range of values. Your goal is to use cardio to improve your fitness level over time. That means the more quickly the heart rate returns to resting after the test, the better in shape you are. Do this test every few weeks to track your progress and trying to get in the good or excellent range 16. Strength Test: in this video, I will show you exactly how to figure out one rednecks without having to actually test it out and risking injury. So here's the safest way to do it. You're one rep Next describes the maximum amount of weight you're able to lift for one repetition in a specific exercise. This assumes you're probably warmed up, arrested and haven't done any exercises before. Also, keep in mind that this value requires full range of motion and proper technique. So no cheating before I show you how to get this value. Why didn't even need to know your one rep? Max, you were one rep Mess is important because many training programs ask you to use a certain percentage for example, 75% off your one rep Max on a lift. Obviously, when you have no idea what yours is, you won't be able to follow the program regularly. Checking your maximum lifts also helps trick progress, which you obviously want to go up over time. So how do you best measure your one rednecks? In theory, the best way of knowing how much weight you can lift is to actually test it out. But this isn't recommended for beginners because of a number of reasons. First of all, it can be quite dangerous to go to absolute muscle failure. This is the point where technique usually fails and you have the greatest risk injuring yourself. You also want to make sure to get your freshest when you try it. This means you want to train with lighter weights for a few days leading up to your one rep . Work up and make sure you're arrested. And lastly, a serious one rep next day is going to leave you pretty tired and a lot more stress than normal workouts. That's why a true one rep test can mess up your normal workout schedule for a few days to even an entire week. So what we will do instead is estimate your max value using certain formulas. That way, you don't risk injuring yourself, but can still know how much would you Radically, The easiest way to go about this is by testing how much weight you can lift forgiven number of reps. For example, if you condemned of £300 for six reps, that's your six rep necks. One way to find this number is to look at your training notes from the past few weeks and to find the most weight you've lifted for exercise and the number of reps off course, this value won't be 100% accurate because not only are you never 100% arrested, while you also do several exercises in a role in a novel, so your last lifts will always be look weaker than Mom. That's why if you want a more accurate value, you need to dedicate an entire day to each of the most important lifts, like the dead lift bench. Press squat in the overhead press for that that you do normal, warm up and then wait at least 3 to 5 minutes before you go at you. Then want to choose a way that you can not me live for 3 to 6 reps and do as many reps as you can until you reach muscle failure or your technique begins to suffer afterwards, right down your value in the number of reps. You will need both for the calculations later off course. Always do this with the spotter rednecks tests, even if they aren't for you. True one. Rednecks are always more dangerous than normal workers, so make sure you have someone to get the weight off of you in case something happens. Once you have the number for all your important lifts, you want to use certain formulas to calculate your one. Rep. Max. The three most famous formulas are from Zinke, backlit and just Romanus. I will link a super easy calculator that does all the calculations for you, and all you need to do is enter your values. One last thing I should mention is that you don't have to test this more than every 4 to 6 months, especially if you decide to dedicate entire days to your test. That's often enough to show progress, but not often enough to get in the way of your normal work up. And that's pretty much it. Like I said before. For optimal results, make sure to get some rest before your big day and also eat a proper pre workout meal with a good amount of protein and a good amount of carps. Some caffeine or good pre workout supplement will also help 17. Resistance training introduction: now that we covered aerobic fitness. Let's talk about muscular fitness. Muscular fitness will not only help you with sports performance by simply being stronger. It also has the nice side effect that you look better visually, since most people prefer muscle over fat. As I mentioned before, muscular fitness is best trained through resistance training, which can be done using weights, machines or your own body weight. In the following I will refer to both weights and machines is weight training and body weight exercises as well body weight training. So as beginner, you're faced with these two options and have to juice. Do you do on leeway training? Do you do on Lee body weight training, or maybe a combination of the two? Not only that, but once you've decided, you must also choose the right exercises for your workout. All of this can be confusing, so to help you out, I will know talk about the advantages and disadvantages off weight training versus body weight training and which exercises are best for building muscle and improving muscular fitness 18. Gym vs bodyweight training: the debate of body weight versus weightlifting exercises is a big one. In fact, you will find people on the Internet arguing over it for days and days, seemingly without getting anywhere, so to help you understand the difference between the two and to help you the site. Which one is best for you? Let's see what they're pros and cons are. First, let's start with body weight exercises. Body weight exercises are very convenient and effective. You don't need a gym, membership or any equipment, since all you'll be using as your resistance is your body. Also, since body weight exercises are fairly simple in their movements, it's usually easy to prevent injuries. This is especially important for beginners that are new to resistance training and more prone to errors. And for here, body weight training tends to be much more forgiving and won't lead to injuries as fast Last a body weight exercises are very easy to modify and can be adapted to different strength levels so they can be used by beginners and advanced trainees alike. Now what about weight training exercises? Because you will be lifting higher weight loads when doing weight exercises, you will be able to build muscle at a faster than normal rate. Also, specific exercises with loaded weights are perfect to strengthen muscular imbalances because you can target individual muscles a lot better than with body weight exercises. And lastly, it is generally more easy to progress with weight training exercises because all you have to do is and await played to the bar instead of finding a more difficult variation of a body weight exercise. So what's my verdict? Which one is better? As so often in life, there isn't a clear cut answer to this question because it really depends on your preference and lifestyle. If you don't like gyms and want to train wherever and whenever you prefer, then body weight exercises are definitely a way to go. If you do have access to a good gym and want the fastest possible results, however, then weight training will be your better bet. I personally do both, especially because that travel a lot and often don't have access to a gym. In the following lessons, I will teach you what a good workout would look like in both cases, while also teaching you the most common exercises 19. Bodyweight training explained: the advantages off body weight workouts of away training are many. It's more convenient and flexible because you can train wherever and whenever you want. It doesn't cost any money because you don't need a gym membership, and you also don't need to worry about other people using the machines you need. Despite all the benefits, however, there is one very important drawback. Off body weight exercises. If you're looking to build as much muscle and strength as quickly as possible, they're not the best choice. Why. This is because of a principle called progressive overload. Simply put, progressive overload means that you increase the demands on your muscles over time in terms of bodybuilding and fitness. This concept usually refers to continually lifting more weight, but progress could also be achieved through more sets or reps. The human body is designed to save energy in order to survive, and it will only change if absolutely necessary. Assuming your goal is to build muscle and get stronger, the only way of accomplishing this is by creating an environment which forces your body too adept. Here's where body weight exercises are not the ideal choice, because muscle growth relies them constantly increasing the resistance on your body. You would think that simply doing more pushups or more pull ups would do the trick. However, the problem is that the more repetitions you do oven exercise, the more you trained for endurance. Instead of growth with weight training exercises, you would simply increase the weight. But with body weight exercises, we have to find a way to increase resistance without simply doing more reps. So the trick when training with your body weight is doing one or both of these things first . Adding weight to your body using a vest or a weight belt, and second progress to a more difficult exercise. I explained both concepts in more detail in the muscle building formula. 20. Muscle building formula: okay, in this segment, I'm gonna teach you everything you need to know about the science behind building muscle and strength. Even though the process itself is very straightforward and logical, there's a lot of misunderstanding about it. This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don't know what they're talking about. In my experience, the easiest way to explain how to get your body to build more muscle. It's by using the muscle building formula. It's super simple, yet still contains everything you need to know. As you can see, the formula consists only of three different variables that will determine your success whenever you want to force your body to build more muscle than you currently have, you'll have to do three things. First, there's the obvious training aspect. You don't stress your muscles. They won't have to adapt, meaning that won't have to grow. Then there's the dietary aspect. You need to provide your body with enough calories. So has the tools to build more muscle tissue and last but not least, something many, many people forget. You have to give your body time to rest Otherwise, it will not be able to recover from increased stress placed on the muscles while training. Let us take a look at each of these aspects in detail when creating on workout and coming up with the right exercises. We need to keep in mind that our end goal is to build more overall muscle. There are some exercises better suited for this purpose than others. They're called compound exercises or compound movements. Instead of targeting just one muscle, compound movements work several muscles at once by utilizing multiple joints when doing the exercise. The novel push up, for example, which is one of the more traditional compound movements, works not only your chest but also your triceps your back in your abs. When doing these exercises, it's important that you know how to probably perform them otherwise, will not only build less muscle but also risk joint problems and injuries. But don't worry. In part two of this program, I'll show you exactly how to do all the exercises you need in a good workout. No, once he got all the basics down, which I'll teach him far too, there's another important concept that many people forget about It's called the concept of progressive overload, which basically says that in order to build more and more muscle over longer periods of time, you will need to increase the stress placed on them for someone who trains at a gym. This is pretty simple because there's always more weight you can have to the bar, however, if we want to work out at home, but minimal equipment and only or bodies will have to come up with a different strategy. What most beginners do here is that they simply increase the number of reps they do every set. After a while, they'll have become better and better and be able to do, let's say, 50 push ups without taking a break. But wonder why they haven't put up a smudge muscle as they had expected. The science behind this phenomenon is pretty simple. When increasing the number of reps beyond a certain point, which is around 15 you'll train your muscles more and more and endurance and less and less and strength endurance training itself isn't bad, of course, but when wanting to build more muscle strength training as a lot more efficient, just look at sprinters that run 100 meter dash versus marathon runners that run 42 kilometers. The 1st 1 is a lot more muscular, while the 2nd 1 is skinnier and more lean. You might be asking yourself if I shouldn't be doing more than 15 or let's say 20 reps percent. How can I increase the stress on my muscles since you can just add weight to the bar because you're not using one? What you have to do is progress to a harder variation of an exercise you're already doing. For example, many beginners start by doing me push ups because the normal push it is a little too difficult for them. So what you should be doing is, once you hit the point where you can do 15 to 20 knee push ups, go to the normal push up. Then, once you hit the point where it can do 15 to 20 normal push ups, do the pipe push up, which is a variation of the normal push up that I'll show you, which is a little more difficult. There are variations for pretty much every exercise in this program, so don't worry about becoming too strong for it. No once you have mastered all the variations of the exercises that I'll show you. There are a few ways that you can still increase the resistance and make them more difficult. One simple trick, for example, is to take a backpack and simply loaded up with bottles of water or heavy books. You'll then be doing the same exercises before, but with an increased overall body weight, forcing your muscles too adept again and grow. Okay, let's quickly talk about cardio before going to the nutrition part of the muscle building formula. What role cardio will play a workout really depends on your goals. I, for example, I'm not a big friend of cardio because they're really fast metabolism. This means that even when I said around all day, my body will burn a lot of calories before starting to work out. I was a really skinny guy. My main concern was to pack on size. I remember eating big amounts of food and had I've been doing a lot of cardio. Then I would have had to eat even more. If this applies to you as well, then you should really live in your cardio at first, because remember the purpose of cardio is to burn calories, which is only helpful when you're trying to lose weight and not when you're trying to build muscle. While it is possible for beginners to do both at the same time, we focus on that. The next lesson. The weight loss formula. For now, just keep in mind that when you want to build muscle less calories, burned is actually a good thing. That doesn't mean, of course, you shouldn't be doing any cardio at all. It's a great way to train your heart and loves, and it will help raise your overall fitness level. This brings me to the second part of the muscle building formula. Nowadays, many people think of calories as evil things that need to be avoided. But in fact, when wanting to build muscle, there's almost nothing more important than a caloric surplus. Imagine you have a house and you want to expand it. You wanna build another floor on top? What do you need? Extra bricks when building muscle calories, are your bricks. They measure the energy stored in our food. Without this energy, your body will not be able to grow more muscle tissue, which in turn renders your exercise pretty much pointless. This might come as a surprise to you. I know that many people think they should always be eating less calories. They think that eating more will only make them fete, and they're usually afraid of going into caloric surplus. This is where good versus bad calories come into play. In theory, you could only pizza and ice cream, and you would quickly reach your caloric surplus. Obviously, this is not what is meant when talking about taken in in healthy calories. You really need to make sure toe what's your proteins, fats and carbohydrates and make sure to not get them from sources such as past food. But don't worry. We'll talk about this more in the nutrition part of this program. Besides your workout and diet, recovery is the third main factor on your road to muscle glory. What you need to know is that the exercise itself works only as a trigger for muscle growth . During your training, you overload the muscles and break down muscle fibers. If you provide your body with the right nutrition and enough time to recover, they will grow back larger in order to withstand higher workloads in the future. Keep in mind that muscles don't grow while you're train, but afterwards the body build stronger muscle fibers only when it has time to recover and this stunt for the most part, while we sleep, you should be getting at least 7 to 9 hours of uninterrupted sleep per night. Anything below seven hours, and he will sacrifice possible muscle gains and even your health in general. If you found yourself under lot of stress or simply can't sleep that bone, try taking regular naps throughout the day. There are also other ways to maximize your recovery ability, like meditating massages or even prescription drugs. However, they can Onley enhance your arrest and should never substitute a good night of sleep. 21. Muscular hypertrophy - the science behind muscle growth: muscle growth is a fascinating subject, and chances are you want some yourself. You probably know that to get your body to build new muscle tissue, a few things need to happen. Most importantly, you need to create a stimulus, for example, through weight training. And you also need to provide your body with the right building blocks to create no tissue like calories and enough protein. But what exactly happens in your body when you have these things covered? We know from studies that skeletal muscle tissue is the most adaptable tissue in the human body. And even though we still haven't figured out every last aspect of muscle growth, it is a well researched topic that can help you improve your fitness routine. So to help you understand the whole process, we have to start with the basics. Your muscles don't actually grow during the workout. Instead, what you do is you overload them and damage the muscle fibers afterwards when you rest, your body repairs damaged muscle fibers through cellular process, called my bro. Feel your hyper trophy when infuses muscle fibers together, which in turn will not only lead to think her muscle tissue but also to more muscle fibers . With this in mind, muscle growth can actually be achieved in three different ways. First, through progressive tension overload, this is the most straightforward way. All you do is increase the tension placed on your muscle fibers over time. What this means is that to grow muscles through progressive overload, you either have to do more sense more reps or more weights and practice. Lifting heavier weights over time is usually the most common way. Next is muscle damage, which means that you actually damage muscle fibres during your training, and your body will then want to repair and adapt these damaged drivers to better deal with future damage. This muscle damage were more specifically. The release of inflammatory molecules is also what will make you feel sore after workouts and lastly, metabolic stress, which we all know as the pump. Mainly what happens is that metabolic stress causes cells around the muscles to swell, and this alone can help with muscle growth, even though it doesn't directly increase the size of the muscle cells. This last type of growth is also known as circle plastic hyper trophy. Now, off these three muscle building strategies, the most effective is progressive overload, so always make sure you increase your weights over time. Many beginners make the mistake of lifting the same amount of weight over weeks and months and then wonder why they aren't seeing any results. Of course, another vital aspect of muscle growth that I have left out so far is rest. Unless you give your body time to rest and recover. You will not only gain less muscle but also will feel burned out and get sick a lot quicker . Depending on how intense your exercise, You might need a few hours to several days to give each muscle group enough time to recover and compensate for the tissue damage caused during your training. The most important aspect of risk is always sleep. 7 to 9 hours are usually seen as ideal for most people, so make sure you don't go to bed too late every night. Besides that, there are other ways of improving your recovery from massages to medication. But these air completely different topics that beginners don't need to worry about. So to wrap up this video in order to force your body to build more muscle tissue, you first need to break it down through concentrated attention. Your body will then adept and super compensate by building stronger and more muscle tissues . There are three different mechanisms that can achieve an increase in size, either through progressive overload, muscle damage or metabolic stress. After your workout is over, you also want to make sure to give your body enough rest while providing the nutritional building blocks for new tissue. The most important nutritional building blocks are, of course, calories and protein. 22. Strength training explained: just like body weight exercises, weight training as a field with so much information that it can easily confuse you. The Internet is filled with advice for beginners good and bad, where just 10 years ago you would have to dig deep to find some valuable tips. It seems that nowadays you get flooded with new information and workouts that promise to make you gain muscle and lose fat faster than all the other workouts and diets before them . With all this free advice, it's easy to get lost as a beginner. I know I did. Sometimes I would get really frustrated because it seemed that every fitness score was preaching something else. I remember that one guy at the gym told me to train chest at least twice a week while someone else said that once a week is enough and more sessions would lead to overtraining, these situations would happen quite a lot. And Onley over the years did I realize that sometimes the advice I was getting was both right and wrong, depending on who it was meant for. What many trainers forget is that the key to good advice is understanding the needs of your students you cannot teach the same thing to a beginner that you would teach to someone who's been working out for decades. Beginners can't and shouldn't work out five times a week, their bodies simply not used to this level of stress. So what should beginners do? Instead, before we go into the actual work out, let me first make sure to cover some theory behind what needs to happen for your body to build more muscle. You're already familiar with the muscle willing formula, so the concept of lifting heavy weights eating enough healthy calories and resting. But how would you apply this framework? Two way trade. Assuming your goals to build strength and muscle, it should be more than obvious that most of your time should be spent exercising and lifting weights in the gym. But what kind of exercises should you do? The sheer amount of possible exercises can make it seem hard to select a bite once, However, when focusing solely on effectiveness, compound exercises are always the way to go. They utilize multiple joints and are usually performed with free weights instead of machines. Unlike isolation exercises, compound movements work several muscles at once. This will give you the best results measured by the time you spend training. Always start your gym routine with compound exercises. Not only will you achieve maximum muscle recruitment, but more nervous system activation and an increase in testosterone levels, here is a list of the best compound exercises for each muscle group. Of course, Ultimately, there are many ways to construct your your personal workouts, but I advise you to spend at least 75% of your time doing compound exercises. This will let you best implement the concept of progressive overload, which I will talk about in the next list. Simply put, progressive overload states that the only way to continue building more muscle over long periods of time is by progressively lifting heavier weights. Even though it is one of the most important pillars of successful bodybuilding. Many people forget that if you don't provide your muscle with adequate amounts of stress, it will have no incentive to change. Simply put, consistent progression is what you need if you want your muscles to grow 23. Progressive overload: a common problem among beginners is that during the first few weeks of exercising, they see results and are getting stronger. But after a while, the muscle growth seems to have stagnated, and even though they continue working out, they make no significant gains. When this happens, many lose their motivation and think about quitting. To make sure this won't happen to you, we will know talk about the most important strategy to guarantee long term growth and muscle and strength. It's called the concept of progressive overload, and it basically says that in order to force a muscle to continue growing over long periods of time, you have to progressively increase the tension placed on it plain and simple. This means you have to get stronger to get bigger. This might seem like basic stuff, but so few people get it. They think that they have to switch up their exercises every few workouts to confuse the muscle or do all kinds of crazy rep schemes when the truth is that this will have little to no impact on your results. Instead, stick to your routine and focus on getting stronger each workout. Now, how is progressive overload applied correctly during your first few workouts, you'll probably be able to add more weight to the bar each week. But as you get stronger, progress will slow down. This is normal, and at some point or another you might also hit a plateau. Then you have to come up with a workout plan that enables you to get stronger even when adding more weight isn't an option. From my experience, I can say the best way of doing this is by increasing the number of reps. Instead, let me show you what I mean. Imagine you normally bench press a grips of £150 which is roughly 70 kilos in the next workout. You want to add the smallest possible increments to the weight. In most gyms, this will be a £2.5 plate on each side, so five additional pounds in total. Now, because your body isn't used to the higher weight, you'll be able to bench press it for about 2 to 3 repetitions less than the earlier wait. This means your new rep count is now around 5 to 6. This is totally normal, and nothing you have to worry about Now comes the important part. In the following workout, instead of adding even more weight, you stick to £155 work on getting your rep count back up to eight again. This process can take more than one workout, and usually the stronger you get, the longer takes to add more weight and then reach your old rep count. Now, if you want to see long term muscle growth, all you have to do is follow the strategy. Continue alternating between adding weight and one workout and increasing reps in the next . 24. How to design a beginner gym workout: in this video, I'll show you how to design the perfect workout for strength and muscle. Billy. I will take you through the process, step by step, and at the end you will also get a simple workout to get going right away. Let's get some. Coming up with the right workout might be a bit intimidating, but let me tell you that it is a lot easier than you might think. Whether you're doing this for yourself or someone else has a fitness coach, the principles will always be the same. And if you hold a step by step process, it can also be fun to give a work on a personal touch. So the first step will always be to set personal goals. One of the first questions you should ask yourself where your client is. What do you want to achieve with this workout? Most beginners will name things like build muscle, look better naked or become strong. But it makes sense to get a little more specific. Make sure what the primary focus is. Do you want to build muscle? It's fast, it's possible. Or maybe you prefer to focus on strength or muscular endurance. You also need to figure out if there's a specific body part that needs special attention. This will help later with exercise selection. If there isn't, then don't worry about it and just assumed that all muscles need to be target equally. Step Number two, then is deciding what training frequency. So the next step is to determine how often you or your plan could work out. The ideal training frequency is always open for debate, and you will get thousands of different answers. If you look online for beginners to make sense, to go with three to maximum four workouts per this makes sure to work the muscles enough to cause hyper trophy and growth. But not to overwork, either. Many beginners will want to do more than that because they think that more workouts mean pastor muscle. The problem is that muscle stone grown the gym, but afterwards, when they have time to rest, if you don't give them the necessary time to recover, you can quickly burn out, especially if you are used to training with heavy weights. Step three is Exercise Village. The sheer amount of possible exercise that can make it seem hard to select the right once. But when focusing solely on effectiveness, compound exercises are always waiting. Before most common companies is. You will find that the gym are the squat bench press dead lift in the overhead press. All of them should be included in a good beginning. That's because they utilized multiple joints. They're usually performed with free weights instead of the sheets. Unlike isolation exercises, heart movements were several muscles at once. This will give you the best results mission by the time spent training. Always start gym routine with compound exercises that target whatever must have your training that not only will you achieve maximum muscle recruitment, but we're nervous system activation and better overall stimulus after you have included the most important compound exercises to round up your workout. You also want to include some assistant exercises. You're a few good examples for the upper body. You can include things like pull ups and rows from the back inclined or declined Bench press for the chest and cycle front raises for the shoulders. For the lower body, you can include lunges. Heck spots Bulgarian split squads for good mornings, and lastly, you can also include 1 to 2 isolation exercises. At the end of your work, these will be things like bicep curls, tricep push downs, Leg extensions were calf raises. Isolation exercises target only specific muscle, which leads to less total body fatigue. So their greatest work out finishes when you're already tired. Like I said before it, these are just examples. And there are countless exercises. You or your client. You will see that over time everyone will find their favorite exercises and they should have just the workout. Supporting step number four is choosing your weight sets reps. Okay, at this point, you've already decided on your workout frequency exercises. But how many sets and reps? How much, Rachel, This will usually depend on noodles. Let's start with grips. As a general rule of thumb, the fewer reps you do, the more weight you will be able to lift. And the more you will trade for strength, the more you increase the number of perhaps the less weight you will be able to lift. And the more you train for endurance training for muscle growth fall somewhere in the middle. To put this inter numbers, anything below four reps will mostly be strength, anything between four and 12 reps will mostly be muscle growth, and anything above 12 will be more and more endurance. As a beginner, it's usually best to do around 8 to 10 reps in your first few weeks. That way, your weight is light enough so you can get a feeling for the movements of exercises. What's The movements are learned and your goal is muscle growth. Arranged from 6 to 8 reps for the four main lifts, it's probably best. At least that's my personal experience. Training begins, but how many total sets? If you do, beginners will only need a low amount for you to see results. Volume can be defined. Its sets times reps times resistance to keep your volume low. True, for a total of 15 to 20 cents for work. Split the sets up into 4 to 5 exercises and you're good to go. This means around 3 to 4 working cents for each exercise. Keep in mind that this doesn't include your warmup sets, which go on top of that figure. Now, don't worry. If you're getting confused at this point, I will show you a simple work up at the end of this video that clarifies everything. Another variable. We need to address this your weight. How having should you lift? First of all, don't go to failure. You want to trade heart, but not go all out as a good rule of thumb. You want to stop 1 to 2 reps short of failure in each set. This is a good starting point for beginners and make sure you don't risk injuries. And finally, what about risk between sets the morning train for strength? So the heavier lift, the longer your brakes, the more you train for endurance, the shorter breaks. Most beginners will do fine with two minutes of rest between their sense, but you have to figure out the right value for yourself. Some people seem to have no problems with shorter rest times between sets, while others just need an extra 30 seconds on top of what's normal. So the idea range for most beginners is usually between 2 to 3 minutes between sets, and the last step is to keep progressing. At this point, we're almost before assure you the sample work out. You need to understand one thing. In order to build muscle long term, you have to give the body an incentive to do so. The most effective incentive will always be progressive. This means you should constantly strive to live more and more weight. Sometimes you'll be able to add £5 street bench press week after week. Sometimes it will be none for several consecutive workouts. That's fine as long as the overall trend is nose. Beginners should take advantage of the first few months because this is when their bodies were quickly adapt to the new stress placed on the muscles. And they will build strength and size extremely fast. Okay, let's not have a look at a sample work up that fits all of these frontiers. Let's assume you or your client trained three times per week. We will therefore divide the workouts. This follows as you can see there to works. Full body workout one and full body workout to, and all you do is alternate between them on Mondays, Wednesdays and Fridays. During the first month, you will actually do a little less than the 15 recommended sets and just focus on the main lifts. That's because I want you to get a hang of the exercise movements and not worry about lifting heavy. Once the movements are understood, which generally happens after four weeks, you should make the following changes to the workout first at one additional set to each exercise for total of four sets. Next at one isolation exercise with four cents at the end of the workout for work out one, I recommend bicep curls and for work or to I recommended tricep push doubts. Lastly, it might be a good idea toe. Also lower the rep range from 8 to 10 to 6 to 8 for the 1st 3 compound lifts in each worker . Like I said before, in my experience, this is the ideal reparation for most beginners. You work out, but then look something like this, and there you have it. That's how you design your very own worker program from scratch. If you want, you can go with the one above and just get started today, or you can adjust it to your personal preference in training stuff. Good luck and have fun 25. The 4 fundamental gym movements: building muscle is a lot simpler than many magazines. Blocks and ghouls make it out to be. In fact, a bar bell, along with some plates, workout bench and a squat wreck, are usually enough to do the job. All good personal trainers notice, which is why they're beginner. Workouts are built around the four most important muscle building exercises. The magic word here is compound exercises they utilize. Multiple joints are usually performed using free weights instead of machines. That way, they target several muscle groups at once, giving you the best muscle activation measured by the time you spent working out. This makes them perfect for building strength and gaining mass fast, even though their benefits have been proven over and over again and countless studies, Many beginners still focus on isolation exercises such as Barbara Colts or the Peptic. Unfortunately, if you are a beginner looking to build muscle fast, most of the fancy equipment and machines you see at the gym are a waste of your time. Muscles grow on Lee when they need to, which happens when they were put under a lot of stress. When you are at the gym, you want to force your muscles to grow by overloading them. The best way to do this is by lifting more total weight and recruiting more muscle groups doing it. Work out. Isolation movements allow you to lift on Lee a small portion of the way that you can move when doing heavily loaded compound exercises. Now, what are the best muscle building exercises for beginners? Among all compound exercises, which always trump isolation exercises, there are four major lifts that can be seen as the fundamental muscle building exercises. They are squats, bench press, dead lifts and the overhead press. Together, they will put you on the fast track towards muscle room when looking for a good work out to get you started as a beginner, make sure your program builds around these exercises. If you already included these for exercises in your workout but aren't satisfied with the results, you might want to put more emphasis on them than others during your routine. But what makes these four lifts so special when we look at muscle activation, all four can be considered not only compound exercises but full body exercises. Their underlying movements mirror everyday motions, like picking up something heavy like in the case of dead lifts and squats, pushing it away like in the case of the bench press or lifting it above your head for the overhead press. These movements build bigger arms and lex while strengthening your core at the same time. That means your abs and lower back get a workout, too. 26. Bench Press: the bench press is one of the most famous, if not the most famous, exercise out there. It's a full body compound exercise that primarily works your chest, shoulders and triceps. When done right, it's the most effective movement to gain upper body strength and muscle. Because it's the upper body exercise, you'll lift most weight on and thus create the greatest amount of tension with your ice under the bar. Lie on the bench, lift your chest and squeeze your shoulder blades. Your feet should be flat on the floor now. Place each pinky on the ring marks of the bar. Your grip should be a little wider than shoulder with, and you want to hold the bar in the base of your palm with straight wrists. This moment the bar by straightening your arms and move it over your shoulders as you keep your elbows locked while inhaling lower to your chest. Your elbow should be at a 75 degree angle. During this motion, your forearms should remain vertical while exhaling pressed the bar upward until your arms are extended. The proper form is pressing the bar in a diagonal line from shoulders to chest and back up . This increases the distance but prevents shoulder impingement. Repeat for the recommended amount of repetitions and then redirect the bar. Never bounced the bar off your chest, and you should always be in control of the weight. Please don't bench press using the suicide grip or the thumb less. Grip the Barbican slip out of your hands and drop on your chest. 27. Squats: the barbell squad is by far the most beneficial lower body lift you can master. Squatting will not only build larger quads, but also develop your calves, glutes, hamstrings and lower back. If you want to gain muscle and overall body strength than adding squads to your workout is a must. Load the bar with the desired weight and set it on. Erected just below shoulder level. Step under the bar and places slightly below the neck across the back of your shoulders. You want to use a grip that is a little wider than shoulder with. Lift the bar off the wreck by pushing with your legs and then straightening your torso. Place your legs and the medium stands where your feet are, shoulder width apart and your toes air slightly, pointing outwards. Bend your knees and slowly lower the bar while inhaling the scent until your thighs air just parallel to the floor, Then raise the bar as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs when squatting, you want to keep your head facing forward and your back straight at all times. Also, please watch out for equal distribution of weight throughout your forefoot and your heels 28. Deadlift: The dead lift is a great compound exercise that hits the lower back hamstrings, glutes, traps, legs and forearms. So pretty much your entire body. Mastering it is an amazing feeling, but you want to make sure to do the dental of correctly to what injuries and back problems set up the barbell with an appropriate wait. Don't live too heavy. If you have no experience with this exercise, as it can be dangerous, step towards the bar and grasp it with an overhand grip. Your hands should be just outside your legs so about shoulder width apart. Some people have trouble holding onto the bar with this grip. If this is the case, you can also use the mixed rib, meaning one palm facing up and one palm facing down while exhaling, Push with your legs and get your torso to the upright position at the top. Stick your chest out and pull your shoulders back while inhaling returned to the initial position by bending at the knees and leaning the tour So forward at the waist. Please make sure to keep your back straight at all times. Lower backgrounding or excess arching puts your spine at risk of serious injury. Also, don't look up while dead. Lifting Bringing your head bag creates on one intention in your neck. 29. Military Press: the military press is a classic exercises that body builders have been doing for decades. Not only does the lift build strong and muscular shoulders and also complements the bench press by standing up during the exercise, you additionally, strengthen your core and back. Place the barbell on his quarterback that is about chest high. Grab it using an overhand grip that is wider than shoulder with slightly. Bend the knees and lift the barbell up, keeping it laying on your chest. Take a few steps back on. Position your feet shoulder width apart from each other while exhaling, Lift the bar up over your head by looking your arms. Hold at about shoulder level and slightly in front of your head. While inhaling, lower the bar down to your collarbone. Slowly. Make sure to keep your entire core stabilized throughout the motion. This will really train your abs and lower back. The behind the neck variation of this exercise is not recommended for beginners, as it's a lot more difficult to handle the weight that way. 30. Barbell Row: the barbell row is for the back. What the bench presses for the chest. It will work your let's and trips, making a great for upper back development. I personally love doing this exercise because after a few weeks you will already notice how big your bag is becoming. You can do this. Exercise both with an over and with an underhand grip. I will now show you the overhand version of the lift. Hold the bar bell with your palms facing down and bend your knees slightly while keeping the back straight. Bring your torso forward likes an upper body should create 100 220 degree angle with your back almost parallel to the floor while exhaling, pull up the bar bell. Make sure to keep your torso stationery and squeeze your back muscles at the top while inhaling lower the bar bell back to the starting position. Don't look in the mirror when doing this exercise. Bringing back your head would create a lot of tension in your neck. Your lower back gets rounded due to tight hamstrings. Either try bending your knees more or don't position The torso is low 31. Lat Pulldown: As I explained before, most weight machines in the gym are not very effective, especially for beginners. The LAT pull down is one of the few exceptions to this rule and a great alternative to the white grip. Pull up. If you can't get perform normal, pull up. I recommend you start with this machine instead. It also primarily targets the let's along with the biceps and shoulders. Set up the pull down machine with a wide bar attached to the cable before sitting down. Make sure to adjust the knee pet according to your height. Using a white grip, grab the bar with your palms facing forward with your arms extended and holding the bar. Lean back around 30 degrees and stick your chest out while breathing out. Pull down the bar until it touches your upper chest. The polling is done primarily with your back muscles rather than your biceps. Draw your shoulders and upper arms down and back while bringing down the weight. Pause for a moment and then returned the bar to the original position while inhaling throughout the entire exercise, you slow and controlled movements and make sure you don't cheat yourself by swinging your back. Avoid pulling down the weight behind the back. This can be hard on the rotator cuff due to the hyper extension created. 32. Hammer Curls: the dumb bell Hammer Curl is a great isolation exercise for the biceps because it also works for Breaky Alice, which contributes to upper arm thickness. I like to do the hammer curls by alternating my arms, but you can also lift both dumb belts at once. Stand with your feet shoulder width apart and a dumb bell in each hand. Your knees should be slightly. Bend in your elbows close to your torso. Make sure the poems of your hands are facing each other while exhaling, curled the right dumb bell to lift your arm to your chest until your forearm touches your biceps. Squeeze the biceps at the top while inhaling slowly. Bring the dumbbell back to the initial position. Now repeat the movement with the other hand and continue alternating for the recommended amount of repetitions. Please don't turn your wrists when lifting the weight and keep your elbow still throughout the exercise. Like I said before, you can also do the hammer curl, using both arms at the same time or sitting down 33. Tricep Pushdowns: wrote Price of push downs, complement the rope bicep, curl very well and are based on the same dynamics. Instead of pulling the rope, you will now be pushing it down. Attached a rope attachment to a high pulley and grab it with your palms facing each other. Stand with a very small inclination forward and keep your upper arms close to your body. While exhaling, pushed the rope down and bring each side of the rope to the side of your thighs. Contract the triceps at the end of the movement while inhaling. Bring the rope slowly up to the initial position. While I recommend doing this exercise with the rope attachment, you can also use an easy bar attachment or a V angle bar. The movements will be the same. Just make sure to lift the weight in a controlled manner. 34. Tricep Extensions: one handed extensions are for the triceps. What curls are for the biceps, their best done with dumbbells and will help you build bigger and stronger arms. Stand up with your feet about shoulder width apart and grab Dumbo with one hand. The other arm can either rest by your side or hold the exercise arm for support. While exhaling, extend the arm with the dumbbells over your head. Contract your triceps at the top and then slowly lower the dumbbell behind your head until your forearm touches your biceps. Make sure to keep your upper arm stationery and close to your head. Repeat for the recommended amount of repetitions and then switch arms. When your arm is fully extended, the palm of your hands should be facing forward, and your pinky should be facing the ceiling. 35. Push-Ups: push ups. Target your chest, triceps shoulders and core there one of the most efficient body weight movements you condone. Ooh and should be included in everybody. Weight workout program. Lie on the floor, face down and place your hands slightly wider than shoulder with while holding your torso up at arm's length. As you inhale, lower yourself downward while keeping your body straight until your chest almost touches the floor. Now breathe out and push your upper body back up to the initial position while squeezing your chest. Posit the contractor position, then lower yourself downward again. Repeat for as many repetitions is needed. Many beginners have difficulties during the regular push up. In that case, I recommend doing knee push ups. You cross your ankles and have your feet in the air. Knee push ups are performed in the same manner as the standard push up, except that you on your knees instead of your feet 36. Lunges: next to the squad. Lenders are the best exercise to get stronger and more muscular legs. They target pretty much all the elect muscles, including your quads, glutes, hamstrings and cafs. Stand with your feet shoulder width apart in your hands on your hips while inhaling, stepped with one leg forward and flex the knees to drop your hips. Keep your back straight and your front knee above the front foot while exhaling, extend the knees and drive through the heel of your lead foot to raise yourself back up. Step forward and repeat the exercise on the upside leg. A long lunch works your glutes while a short lunch targets the quads. Make sure that you elite Ni points in the same direction as your lead foot throughout the exercise. For less intensity, try split squats. You also do the lunch movement, but your body remains in the same place 37. Pull-Ups: the pullup is probably the best body weight back exercise out there. It will primarily target your let's while also working your biceps and shoulders. You will need a pullup bar, but they can be bought cheaply on the Internet or at any store that carries sporting goods . Using a grip that is a little wider than shoulder with you want to grab the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring regular torso around 30 degrees and stick your chest out while exhaling. Pull up your body until your chin is above the bar by drawing the upper arms and the shoulders down and back. The polling is done primarily with your back muscles rather than your biceps possible moment and then return to the original position during the motion. Your forms should not move as they only hold the bar. If you don't have enough strength to perform this exercise as a spotter toe, hold your legs or start with the slightly easier chin up first 38. Ab Crunch: the crunch is probably the most well known and exercise out there. It's really easy to do, and if you have never done the exercise before, you will instantly feel your abdominal muscles working. Lie on your back with your feet resting on a bench and your knees bent at a 90 degree angle . You can also place them flat on the floor. As I am doing here in the video, with your hands lightly on either side of your head or neck, begin to roll your shoulders off the floor. They should come up off the floor only a few inches, while your lower back should remain on the floor at the top of the motion. Contract your abdominals hard and maintain the contraction for a second, then slowly lower to the original position. You want to keep your lower back against the floor in your hips straight doing the entire exercise. Focus on slow and controlled movements. Don't you yourself by swinging your upper body 39. Aerobic Training introduction: when we look at aerobic fitness, our goal is to improve our body's ability to taken oxygen and put it to use. This could be primarily done through exercises that involve large muscle groups in which involved dynamic movements for prolonged periods of time. Here, your heart and lungs will work together to supply your muscles with the oxygen that they need. Obviously, the more you do aerobic exercise and train your heart and lungs, the better you will get it. Not only can you increase your lung's ability to taken air, but your body will also adept to the overall stress, leading you to be able to continue the exercise for longer periods of time to help you improve your endurance. In this section, we will look at the type of exercise that is most commonly used to train aerobic fitness. Cardio cardio refers through the same concept of aerobic exercise and can be applied to many forms of exercise, such as running, biking or swimming. Now, even though cardio can be an effective tool to improve your fitness, it has to be done right. This is especially true if you want to use it for weight loss, so in the following lessons, we will talk not only about traditional cardio but also about high intensity interval training or hit, which is a specific type of cardio ideal for people that also do resistance training. 40. The different types of cardio: the right cardiovascular exercise is important for almost all types of schools, but not all people like the same time card jogging is usually thought of as the most common form, but there are many others, and uni journal all of them to design the idea worked. As you can imagine, there are advantages and disadvantages to each, and you want to discover what type of cardio best suits you or your client. First, we have a steady state distance card. This type of cardio, sometimes called, continues training. It usually includes performing aerobic exercise at a constant pace for a certain amount of time without right. Examples include jogging, walking or riding a bicycle for time between 20 to 60 minutes. This type of cardio is often best for beginners because they can go at their own pace and gradually increase the length of the workouts. Next, we have certain training. Circuit training includes alternating between aerobic and anaerobic activity to decrease workout efforts. What possible example could be jogging or running for a few minutes and then doing pull ups for sit ups afterwards. As you probably know, circuit training is usually performed in a circle with various stations were different exercises can. This makes it a great choice for group training and is often said to be more fun than normal. Something is coaches to server training when there's only a little time for work out because it includes both cardio and strength. Third, we have hit or interval training. High intensity interval training, also called it, includes performing different aerobic exercises at high intensity levels for a short period of time, followed by a slower rescued during the rest period, the same exercises performed, but at a much slower pace. The high intensity periods are meant to push your body towards its medical limits. This means you basically go as hard as you can, while the low intensity intervals help you recover and prepare for the next round. And lastly, we've crossed cross training contains more than one type of card. For example, this could be done but including more than one piece of equipment. In one trading session, for instance, someone could exercise five minutes from its stair stepper and then another five minutes from the training. You could also prostrated by choosing a different piece of equipment in each workout, or from which week this decreases boredom and helps people get used to different types of activities. 41. How to design a cardio workout: In this video, I will show you how to design the ideal cardio work. You will learn how often how long and how intense you should train as a beginner to see optimal results. Okay, so when you want to design an effective cardio training program, you have to consider the following various leads. Mold frequency, duration and intensity mode describes what type of exercise who used to get your blood pumping. Aerobic exercise requires that oxygen be inhaled and then transferred from the lungs to the blood tests. The muscles will then use this oxygen for contraction and movement. Our goal for aerobic exercise is to become more efficient at processing oxygen. We could do this with a number of different activities, like running, jogging, biking, ruling and even fast walking. Any exercise that will raise one's heart and breathing rate can be considered an aerobic exercise. Frequency refers to how often similar two way trading. I recommend 3 to 4 workout sessions per week. If you only do cardio. If you also do strength, training to workouts should probably be enough. Training more than five times total a week is usually not recommended because of the lack of recovery time between training sessions. Duration describes how long begin aerobic sessions should probably last between 20 to 60 minutes. When you start a new program, it's extremely important you don't overwork yourself, so it might be better to keep the workout shorter in the beginning and then increase them over time instead of going all out from the beginning. And intensity refers to the target heartbeat that should be maintained throughout the work . A good target heart rate is 60 to 90% of your maximum heart rate, and obviously beginners should start at a lower end of that rich warren this late. So once you've decided on your favorite type of exercise and how often you want to train in order to figure out the ideal intensity, you need to be familiar with several measures which I will present to, you know first, the maximum heart rate, the maximum heart rate is determined by a person's each. This is the heart rate that should never be exceeded, and most exercises should also not be close to the maximum heart rate. The maximum heart rate is most easily determined by subtracting your age from 220 so for someone who is 30 years old. The maximum heart rate is around 190 beats per minute. Next, we have the resting heart rate. The normal resting heart made for Dole's should be between 60 to 100 beats per minute on average. The lower resting heart rate suggests more efficient heart function and better cardiovascular. Experienced athletes sometimes have a resting heart rate close to 40 beats per minute. The resting heart. It can be measured by checking the ports. Place your index and third fingers on your neck to the side of the wind. Next, count the number of beads you feel in 15 seconds and then multiply this number by four to get the total beats per minute. Since factors like activity stress, food intake can all influence the resting heart rate, you want to measure this over three days and then take the average off the house. And lastly, we have the target carpet. This is the heart rate that a person should try to maintain during aerobic activity. It makes sense to start with a lower target heart rate as a beginner and then progressed to a higher heart rate as an intermediate or advanced training. Here's some rough values for all difficulty. Let's for each category around 4 to 6 weeks should pass before moving on to the next. This, of course, assumes that you work out at least three times for me. For beginners, the heart rate should be measured every 5 to 10 minutes. Also keep in mind that beta blockers could lower the overall heart rate, and raising the arms above your head can lead to a higher heart rate. This is known as the press response. 42. How to monitor your heart rate during workouts: checking and monitoring your heart rate during a workout is pretty simple. And there are two basic ways to do this manually or with a heart rate watch. Let me start by showing you how to men. He check your heart rate. The average resting heart rate for the mom ledeall will be anywhere from 60 to 100 beats a minute. Usually a lower heart rate and rest indicates a more efficient heart and better cardiovascular health, for example, and experience and well trained athlete could even have a resting heart rate close to 50 or even 40 beats per minute. Now to check your heart rate, doing a work up or any other time, for that matter. What you do is first you find your pulse. You can do this either by placing two fingers on the inside of your risk on the thumb side of your hand. This would be your radium polls or by putting the two fingers on the corroded artery on either side of your neck towards the wind pot. See for yourself which one you like best. I personally prefer the radio polls, but usually the Kuroda polls will be stronger because it's closer to the heart next year, Chris slightly against the artery so you can feel your polls, but not to forcefully that you would cut of blood flow, of course. Then you count the number of beats you feel for 15 seconds and multiply this number by four to determine the heart rate per minute. You can also cone only for 10 seconds and multiply by six. Whichever you want to do is fine. One disclaimer. When checking your corroded post never checked both corroded arteries at the same time, this could cut off blood flow to your brain and make you faint. Also, never checked with your thumb because it has own polls and with throw off the results. The second method of monitoring your heart rate is by using a heart rate monitor. Of course, he's usually comes watches that either read your heart rate with chest strap or directly and nervous. There are pros and cons to both types. In general, the chess trip will be more accurate because it's closer to the heart and usually also cheaper, which is that really oppose directly at your risks are more comfortable, of course, and you can't lose the chest strip, which happens quite a bit. In the end, you will have to decide which one you prefer. End of any of the two options are even worth your money because doing it manually will always be free. 43. HIIT explained: in this lesson, I will talk about hit training and how to use it for effective weight loss. We will talk about what it is, how you can use it for a fat loss, why it's usually better than low intensity cardio and how to do it right. So let's get started. As I explained in the last lesson, hit stands for high intensity interval training. It is a form of exercising where you alternate between periods of high intensity to burn calories and low intensity for recovery. The high intensity periods are meant to push your body towards its metabolic limits. This means you basically go is hard as you can, while the low intensity intervals help you to recover and prepare for the next round. But even if you know all this, you still don't know how to design the right hit workout. This is what we will do in this lesson. So how intense should your high intensity interval to be? In theory, you need to reach between 80 to 100% of your vo two max during your high intensity intervals to see optimal Rozelle's with hit training. No, what is vo two? Max, your body's VO two. Max is a measurement of the maximum volume of oxygen that it can use, and it's a major factor in determining your endurance level. The problem is, none of us will be able to measure our view to mix while exercising normal fitness watches . Don't do this, and obviously you don't have a lab at your local gym, so what do we do? Instead, we use a different metric that is more easily measured. An estimated called V max be mixed describes the level of exertion when you feel you can't bring in as much air as your body wants. This is the point where you cannot hold a conversation comfortably anymore. So when designing your hit workout, you need to do two things. First. Your goal is to reach and sustain your ReMax during your high intensity periods. This means you need to get moving fast and long enough to make your breathing difficult, and you need to hold that speed for some time. So obviously this means hard work. Think sprinting, not jogging. Next. You want to repeatedly achieve and sustain. This V makes level of exertion doing your head workouts. This is important because the total amount of time you spend in the mix will determine the overall effectiveness of your hit workout. Basically, it workout that told a minute of movement at the max level, is going to be less effective. That one that that accumulates 10 minutes. Great. With this in mind, let's no design the perfect Hit workout. There are five things you should consider when building your hip rooty. This means looking at the type of cardio to do the length of the workouts, the frequency of the workhouse, veneration and intensity off the high intensity intervals and the duration and intensity of the low intensity intervals. First, the best types of cardio for hit. In general, the hit principle can be applied to any type of cardio, so you would want to choose one that you prefer the most. Do you like biking over sprinting, then do that same if you prefer swimming over biking. But there are a few things you need to keep in mind when you do strength training. If you also live weights, you want to make sure the cardio you choose mimics the movements used and muscle building exercises like the squad or Barbara row, for example. Here the best choices are biking and rowing, which research shows to have no negative effects on your ability to gain strength and size when also doing weightlifting. Now, of course, if you hate biking or rowing, go ahead and try other forms instead. As long as you follow the hit principal and alternate between high and low intensity intervals. While also keeping the overall cardio to a minimum, you will be fine. Next. How intense should your high intensity intervals be unlike with weight training? The goal of hit is not to go slow and hard, but to go fast and heart. That means that if you're using a machine like a bike or roar, you don't want the resistance to be extremely high. This is more of a speed than a strength exercise. This also means the primary difference between high and low intensity intervals will be your speed and not the resistance weight used. Now we know that the key factor that determines the effectiveness of a hit workout is the total minutes spent at the max. If you don't spend enough time at this level, you won't see optimal results to achieve maximum time and V mix. You want to reach this level of exertion as quickly as possible, so don't build up to it. Instead, give everything you've got right out of the gate. No. What about Interval Lee? You want to reach about 50 to 60% of your team max, which describes the amount of time you can move at your ReMax speed before having to stop. Let me give you an example. If you can bike at V makes for two minutes before being exhausted, your team X is exactly two minutes. Half of that is one minute, which should be the length of your high intensity interval. If you are new to hit, you can either test your team next with a stopwatch or simply start with 32nd high intensity periods. Now what about the rest piers? How long should those be? A good place to start is having your high to low intensity periods at a ratio of 1 to 2. So if you're high intensity periods are 30 seconds long, your rest periods will be one minute. This may sound like a lot, but keep in mind that your rest appeared should be active recovery where you keep moving, just not as fast. Studies have shown that active, not passive recovery is advantageous for reaching BMX during the high intensity periods and also better for overall energy expenditure. The last important questions, then, are How long should your overall hit workout speed and how often should you train first? Overall workout time? The great thing about hit is you get a lot out of your workout time. There is simply no more effective form of cardio for fat loss. This comes with a problem, though, which is that hit can be quite stressful on the body, so you don't want to overdo it first. To get your blood flowing, you want to start a workout with 2 to 3 minutes of low intensity warm. Next you do 15 to 30 minutes of hit and finally 2 to 3 minutes of warm down. That's it. If you want, you can be done in under 20 minutes. Now the total amount of hit you should do per week depends on your goals and what other types of exercise you're doing. If you're looking to lose fat quickly, you don't need to do more than 4 to 7 hours of exercise per week, and ideally, you do more resistance training than cardio, which I will talk about in a bit. A good split for beginners would be to do three hours of weightlifting and maybe 45 minutes to one hour off hit cardio per week, which translates to about to hit workouts per week. 44. Sample HIIT workout: Okay, So as promised before in this section, I want to not only show you the way training exercises but also take you through an entire hit workout, step by step. This will give you a much better idea of what all this theory actually looks like in practice. So what I did is I went to my favorite gym and recorded an entire hit session on the rower . Like I mentioned before, the principle of hit can be applied to basically any type of cardio. But I personally like the roar best because it's a full body motion, which also works great if you also do weight training on your other days. So before we get started assured disclaimer. Even though there isn't a lot you can do wrong on the rower, make sure to practice proper form before going all out in your workouts. This is just so you always train safely and avoid injuries. Also, as you will see the videos pretty long, with almost 20 minutes, and since the movements are somewhat repetitive, you don't have to watch the entire thing off course. Just make sure you understand the basic principle behind it and know how to apply it to your workout. So let's get started. So before the workout, make sure you take one last sip of water because this will get intense. Also, make sure to strip your feet into the machine so they don't slide off during the workout. This will be your starting position. Hold the bar with both hands and lean forward a bit. Now, the 1st 2 minutes off the workout will be a short warm up to get your blood flowing and your body temperature up. This is also a great time to get familiar with the basic movement. The ruling movement consists of three main parts. First, you extend your legs basically all the way. This is important because even though it might look like this is an upper body exercise, your legs will do most of the work. Next you lean back just a little bit and lastly, you pull the bar towards you with your arms. Okay, let's watch this again. A real time. So you know what the entire motion should look like? This'll Oh, rowing should not be done for about two minutes to get yourself warmed up. After that, we will have our first high intensity interval. It will be at the four minute mark on the video if you want to skip to it. - Okay , way our at our first high intensity interval. This is where you want to go pretty much all out. Since this workout is meant for beginners, I kept the interval to 30 seconds, which shouldn't be a problem, so there's really no excuse to slack off. Remember, this is the time of the work out where the most calories will be burnt. Afterwards, you will have one minute to go slow again and rest during the high intensity interval. What we want to focus on his speed. So there's no need to change the resistance on the rower, which should be fairly light anyway. As you can see, the high intensity interval is already over and should not do one minute of slow ruling to prepare for the next high intensity interval. From now on, you will see a high intensity interval every 90 seconds. So at five minutes 37 minutes eight minutes 30 10 minutes 11 minutes 30 30 minutes 14 minutes 30 16 minutes and 17 minutes 30 at 18 minutes. I'm done with the actual work out and we'll do another two minutes of warm down. This is a great way to bring back your heart rate. Normal levels. - Okay , At this point, I'm done with the actual work out, and we'll do two more minutes off. Warm down for this. It makes sense to decrease the resistance a bit, which from my machine is done by adjusting the red lever. 45. Flexibility Introduction: flexibility is the ability to move a joint through its full range of motion. This means you take advantage of the full amount of movement possible, given the individual structure of the joint. Now, many people think flexibility is a characteristic that you either have or you don't. And even though some people do naturally have a higher level of flexibility, everyone can improve. There's with the right exercises. Also keep in mind that flexibility not only various among people but also among the various joints in your body. A disused or injured joint will have a smaller range of motion than a healthy one. So to improve flexibility, long term, you always want to include stretching exercises in your workout program. Stretching can be done either static or dynamic, as I will explain in the later video. Even though you might think stretching well at another time consuming layer to your workout , it only takes around 5 to 10 minutes a day, which really isn't that much when you consider all the benefits. If you want to learn even more about stretching and how to implement it correctly, check out my complete stretching program with more than 30 stretching exercises 46. Common stretching mistakes: When done right, stretching feels great and increases flexibility. But not preparing properly or during the stretch incorrectly can lead to injuries and inflexibility, which is the exact opposite of the results you want. Make sure to avoid the following common mistakes for safe, pain free and effective stretching routine. The first is not warming up before stretching. Static, stretching and warming up are not the same thing. People thinking that stretching is a warm it is a common mistake. Warmups are meant to slowly bring up the body's temperature and loosen up the muscles before we get to do anything serious. Static stretching is a low intensity movement, and when you spend 30 seconds on each stretch without moving, you actually lower your body temperature. This not only decreases your range of motion but can also mentally take you out of the workout mode and into relaxation mode. Also, stretching cold muscles increases your chance of injury, so you should always warm up before doing static stretches. The next mistake is using too much force. Stretching should be slightly uncomfortable, but never painful. When you stretch, your muscle gets tighter to protect the joint by preventing you from moving it too far. But the goal of stretching is to try to get your joint to move past that point. So you do have to push your muscles a little bit further than it wants to go. In other words, when you stretch your pulling against your muscle, this causes micro trauma to the muscle, similar to the small amount of damage that you get when you lift weights. This means that stretching can make you sore, and depending on your workout, it may actually hurt your recovery. Onley pushes stretches to the point that you feels like discomfort and no further. The third common mistake is stretching for too long. No matter what muscle you're targeting, you should limit the amount of time you hold this stretch never go above 60 seconds on each stretch. If you stretched a muscle for more than 60 seconds in one particular position, you decrease the power that the muscles able to provide. Since it's so stretched out, most beginners will be fine, stretching for about 30 seconds per muscle. Limiting is stretched with 30 seconds will also give you more time to dedicate your other parts of your workout. Another common mistake you want to avoid is holding your breath. An important part of stretching is getting the muscle to relax and not tighten up. One of the best ways to do that is by taking a deep breath. But when you feel the uncomfortable tension of a stretch, you might be tempted to shorten your breaths or stop breathing altogether. That's a bad idea. Holding your breath titans all the muscles throughout the body, impeding flexibility and leaving your prone to injury. It also increases your blood pressure, which is not what you want. Next on the list is always focusing on the same muscles. We all have our problem spots and go to areas. But always stretching the same muscles can create an imbalance of flexibility. This can lead to an impaired range of motion and a false distribution off weight and strength. For example, if you're always stretching your hamstrings, your body will naturally use the flexibility in your hamstrings toe walk, alleviating the pressure from your glutes. This in turn, will negatively affect your overall body posture. Another mistake that will keep you from seeing the benefits of stretching is doing the wrong stretch or doing it in the wrong position. If you don't feel the stretch where you're expecting to feel it, you may be doing it wrong. Poor body positioning can cause you to miss the muscle. You're aiming to stretch as a quick fix. Use a free hand to feel the muscle you're stretching. It should feel tied and then loosen after the stretch. Of course, we will also go over how to properly execute the different stretches later in the program, and the last mistake is not stretching regularly. If you decide to stretch, you have to do it regularly to see effects. Doing it intermittently or infrequently won't cut it once a week. Simply isn't enough. Aim for 5 to 10 minutes every day, or at least every other day. It's more effective if you do it more frequently for last time than the other way around. 47. Static vs dynamic stretching: throughout the course, you've probably noticed that I use the term static and dynamic stretching quite a bit. And this lesson. I want to explain both concepts and clear up the confusion about when and how to do them correctly. As you will see, the difference is very important and will make or break your stretching routine. Static stretching can best be described as the old school traditional. Stretching these stretches involved bringing an isolated muscle or group of muscles to their peak position and holding it there for 15 to 30 seconds. Stretches like the hurdler stretch, where you sit with one leg out in front of you and grab your toes is a good example of a static stretch. Static stretching is the most common form of stretching founder general fitness, and it is safe and effective for improving overall flexibility. When done right, there are a few advantages of static stretching. First, it is really easy to do. Standing stretching requires little to no equipment and can be done in the spot. Most stretches air fairly easy to learn and can be before by beginners and advanced trainees alike. Another is improved flexibility. One of the great benefits of stretching is improved flexibility. Static stretching directly increases the flexibility in your knees, hips, shoulders and ankle joints. And enhancing your flexibility will allow you to move more freely and officially if done correctly. Static stretching can also help alleviate stress. Static stretching can be relaxing both physically and mentally. The stretches you perform should be comfortable and require minimal Xer's. This can give your body and brain a chance to relax. Taking deep, slow breaths has recommended while performing static stretches. It will also help balance your body. Like I mentioned before. Poor flexibility in one or more muscle groups can lead to muscular imbalances and poor posture. Tight muscles pulling joints and can slowly create a shift in your body's alignment. People with musculoskeletal analysis appear to be more prone to injuries. Reduced range of motion can be influenced by lack of regular movement or overuse of certain muscles. For example, runners often have tighter hips, lectures, the muscles that connect the front of the hip to the thigh so they really benefit from static stretches for that muscle group. Now dynamic stretching on the other side is somewhat different from static stretch. It means that stretches performed by moving through a challenging but comfortable range of motion repeatedly, although dynamic stretching requires more thoughtful coordination that static stretching because of the movement involved, it is gaining favor among athletes, coaches and trainers because of its apparent benefits and improving functional range of motion and mobility in sports and activities for daily living. An example of dynamic stretching our arm circles or Lex wings? No, that dynamic stretching should not be confused with ballistic stretching. Dynamic stretching is controlled, smooth and deliberate. Where's ballistic? Stretching is uncontrolled, erratic and jerky, although their unique benefits to ballistic stretches they should be done only under the supervision of a professional. Because for most people, the risks of ballistic stretching far outweigh the benefits. An advantage of dynamic stretching when compared to static stretching is that it prepares your body and muscles for the exercise were sport at hand. Static stretching doesn't get you ready for sport specific movements, but with dynamic stretching, your body will be equipped to handle the eccentric movements of your sport. This reduces the risk of injury as your body isn't stiff to these movements, having been prepped for these unique maneuvers. Additionally, the chance of injury is further reduced, thanks to the improved range of motion in your joints, which can improve over time with consistent dynamic stretching. Dynamic stretching is also popular in sports that require explosive power from muscles such a soccer when going for a header or blowing by an opponent or volleyball. With players rising to smash a volley into the ground, your muscles and joints will be loser, allowing you to take full advantage of your range of motion equating to maximum power from your body. A lot of these explosive moments require different parts of the body working in coordination, which dynamic stretching also prepares the body for another great advantage is that it mentally prepares you for peak performance. For the task ahead, increasing the temperature of the core muscles and building intensity related to your sport ahead of time seamlessly transitions you from warm amount to competitive moat. One last advantage is that dynamic stretching can help you get the most out of your body while training or during a game. Since these stretches air conditioning your body to move in similar motions use in your sport. Your body will get more and more accustomed to it over time, similar to your body's internal clock waking you up right before your alarm clock. Your body can also react quicker, improving motor skills and nervous system reaction times. Now that explained the benefits to both approaches. How do we implement them into our fitness routine for optimal results? The answer is timing. Since dynamic stretching directly prepares you for a workout, a training session and can be done while the muscles are still cold, you should do your dynamic stretching routine right before you work out. And, as you know, static stretching should always be done when muscles are already warmed up and never when they're cold. This is why it's best to do static stretching only after your workout. In the next few lessons, I will show you the most important dynamic and static stretches and a number of routines that will prepare you for any workout 48. Sample stretching routine: the following stretching routine is designed for both athletes and sanitary people. It will help you increase your flexibility should, ideally, be none daily, depending on how long you hold each stretch. It will take around 10 to 15 minutes and total. You'll start by doing a short, five minute dynamic stretch routine that is great for warming up your muscles and getting your blood pumping. Like I discussed in an earlier lesson, I recommend you do your stretching routine together with your normal workouts. So if you train on the same day, do it after the dynamic stretch. Warm static stretching will be done at the end of the routine when your muscles already warmed up. For detailed explanations of the following exercises, please watch the exercise videos. They explain which muscle is targeted and how to do the stretch correctly. Start by doing 30 seconds of a normal jumping jacks. Next, you do 20 walking lunges with 10 reps for each leg. After that, you do 20 Need Tex again, 10 for each leg. Then grab a chair or hold on to something and do 20 legs wings. This is followed by 10 side lunges with a stretch we do five for each side. Next, you can either do 20 normal but kicks or five double leg but kicks. I recommend the former for beginners and the ladder for athletes. For your upper body. You start by doing 10 normal arm circles, followed by 10 more arm circles in the opposite direction. After that, you knew five large arm circles again, five for each direction. To finish the warm up you do 10 to 20 pushups, and if you can do the long push up, try the need. Push up instead. After this short warmer, you should start with your workout or training session. If you don't want to work out, you can start with the static stretches right away. Each stretch should be held for 15 to 30 seconds and make sure you feel a slight stretch but no pain. The first stretches the seat back twist for your lower back and core. Next you do the quad stretch, and after that, the doctor stretch the hip doctor stresses, followed by the hamstring stretch and next you to the gluteal stretch. This is followed by one of the two lads, stretches that are showing the exercise videos after that, stand up against the wall and do the calf stretch both for the upper and lower castes. Then you will stretch your abs with the lying abdominal stretch. This is followed by the next side bend and the standing shoulder stretch. To finish your routine, grab a towel and do the tower triceps stretch.