The following are examples of specific programs that aim to improve physical fitness. It's important to adjust the program according to your personal goals and fitness level. Before starting any program, consult with your doctor or trainer to select the correct program.
Unlike strength training, choose a weight that allows you to do 15 to 20 repetitions.
Also, be careful not to raise your heart rate too much during exercise.
About heart rate
The maximum heart rate you can produce can be approximated by the formula "220 - age".
Physical fitness = heart rate for improving endurance is said to be (220 - age) x 0.6 to 0.7.
If you are 30 years old, the number is (220-30) x 0.6-0.7 = 114-133 (1 minute).
It is a good idea to exercise while watching your pulse yourself or using the heart rate function of your smartwatch
Basic program
- Squats: An effective exercise for building strength in the lower body. By using weights that match your body weight, you can improve your strength more effectively.
Deadlift: This exercise works your entire body, focusing on your back and lower thigh muscles. It is important to do it while choosing the correct form.
Bench Press: A classic exercise for building upper-body strength. You can effectively improve muscle strength, especially in the chest and deltoid muscles.
interval training
- Burpees: A full-body strength and endurance exercise. You can expect efficient improvement of physical strength by combining aerobic exercise and strength training.
Kettlebell Swing: An exercise that works the muscles of the lower and upper body at the same time to improve endurance and explosive power. Choosing the right form and a safe weight is important.
circuit training
- Push-ups: Basic exercises for building upper-body strength. Effective training focuses on the chest, shoulders and triceps.
Pull-ups: A great exercise for building upper body strength. Strengthen your muscles, especially your back and biceps.
Squat Jump: Exercise for building lower body strength and endurance. You can also improve the explosive power by repeating the jump.
summary
These are just a few examples, but please refer to them as a muscle training program to improve your physical strength. Do not forget to warm up and stretch properly, adjust the load according to your physical strength and limits, and take proper rest and nutrition after training. .
