Tip: This plan is suitable for coaches to refer to gym members, and is also suitable for weight loss members who are overweight.
Sample fitness plan
Introduction:
We are glad that you can choose exercise and fitness to improve your physical condition. Exercise and fitness is a project that requires your sweat and great perseverance to complete. But please don’t think of exercise and fitness as too complicated. As long as you follow the following rules, you will be able to achieve your ultimate fitness goals.
1. Without goals, we can’t accomplish anything, so we must set a clear fitness goal for ourselves.
2. Sports and fitness mainly change the body through the coach's training methods and your own efforts, so please don't think that you can achieve the effect after practicing a few times. Give yourself a concept of time and don't act too hastily.
3. Many of the training methods introduced in various magazines and books are completely correct, but not all methods are suitable for you. Your physical condition and training goals are different from others, so you must find the one that suits you. Training methods. 4. No one is perfect, you must consider your own factors and choose fitness programs or fitness equipment that suits you.
5. Scientific and reasonable exercise training + reasonable eating habits + good sleep quality = the ideal body you want. So don’t ignore the role of other factors in the fitness process.
Finally, please prepare your sports equipment, let’s start training!
We believe you will fall in love with sports
I hope you reach your fitness goals soon!
Personal trainer: XX Member: XX
Member’s physical condition:
Mainly aimed at training the pectoralis major, latissimus dorsi, rectus abdominis, external obliques, transversus abdominis, quadriceps femoris, biceps femoris, gluteus maximus and other parts of the body to achieve the effect of exercise. In particular, not engaging in physical exercise for a long time results in weak cardiopulmonary function and average ability to withstand strong exercise. The specific manifestations are: relative insufficient lung volume and expansion ability, and average heart ability to withstand exercise load.
Therefore, the specific strength is relatively poor, the strength and endurance quality is average, but the development of different types of strength hormones in the body's muscle quality is uneven; the stretchability of muscles and ligamentsGenerally speaking, elasticity causes changes in body shape (excessive fat) and a decrease in body immunity. Therefore, the following plan is mainly to improve the body's ability to withstand exercise load on the basis of improving cardiopulmonary function, thereby changing the body shape and ultimately improving physical fitness. And the purpose of fat reduction and muscle gain.
Exercise purpose: Exercise through the (72 courses) systematic training program as follows:
1. Through the first stage of systematic fitness exercise, the body's cardiopulmonary function and aerobic endurance level will be improved.
2． Through the second phase of auxiliary exercise, the strength level of muscles and supporting organs, as well as the range of motion of major joints and ligaments, are improved and maintained to improve the efficiency of exercise and provide guarantee for completing the scheduled aerobic exercise load. In order to improve the body's ability to resist fatigue, it mainly increases muscle elasticity and changes body shape, and improves the overall physical quality.
3. Change the local shape of the body through targeted equipment training in the third stage, and improve the muscle strength of the body's large muscle groups to increase the load intensity. Since the strength of the core part of the member's body is relatively weak, core training is strengthened to change the waist and abdomen. Form to achieve muscle gain
Preparatory activities:
1. Jog for 10 minutes to bring your heart rate to 60%-75% of your maximum heart rate
2.5-10 minutes of freehand exercises, mainly moving the main joints of the lower limbs (hip joints, knee joints, ankle joints, etc.), such as horizontal chest expansion, up and down arm movements, etc. At the same time, you should also fully move your waist, neck and shoulders.
Basic content:
Items: Aerobic exercises; resistance exercises (muscle training for the whole body)
Cycle: Every 60 days is a training cycle, divided into three phases.
Exercise load control:
The first stage: exercise intensity: 5 times a week for the first two months; aerobic training (load): the heart rate is controlled at 60%-70% of the maximum heart rate. The overall training consists of aerobic exercises accounting for 60% and resistance exercises accounting for 40%
The second stage: Exercise intensity: 4 times a week; Load: The heart rate is controlled at 65%-75% of the maximum heart rate. Aerobic exercises account for 50%, resistance exercises account for 50%
The third stage: Exercise intensity: 4 times a week; Load: The heart rate is controlled at 75%-80% of the maximum heart rate. Aerobic exercises account for 40% and resistance exercises account for 60%
Each phase lasts 8 weeks. In the first eight weeks, the total exercise load is increased from slow to fast. In the ninth week, the contents of the first week are repeated. After two months, readjust the exercise load according to the exercise situation. The member's exercise load is adjusted at any time during each stage so that the member can achieve changes in body shape at a safe heart rate.
Note:
1. Do what you can, don’t go out of your wayExcessive force, sudden stops, repeated moderate to high-intensity exercise loads, etc.;
2． During the fitness process, if you have chest tightness, difficulty breathing, weak legs, pale face, and cannot keep up with the original rhythm, you should appropriately reduce the intensity, increase the depth of breathing, and overcome the inertia of the internal organs as soon as possible;
3． When exercising, choose soft-soled shoes or sports shoes and wear sportswear;
4. After exercising, do not stop exercising suddenly. Exercise for at least another 5-10 minutes as a way to relax.
Homework:
1. Carry out aerobic exercises 2 times a week, such as running, elliptical machine, skipping, etc. Aerobic training can be divided into three stages. The first stage is jogging at a speed of 10-20 minutes/6-7 kilometers/hour each time. The second stage training is 20-25 minutes/7.5-8.0 kilometers/hour each time. 30-35 minutes/9-12 kilometers/hour. Through aerobic training, the body's heart and lungs can carry and utilize oxygen, which helps to use equipment to improve muscle strength and maximize muscle quality. Increase muscle training and improve muscle quality to increase the basal metabolic rate by 1800kcal. To improve body fat metabolism and ultimately achieve the effect of reducing fat
2． Increase core training, mainly the waist and abdomen, and reduce the waist-to-hip ratio to below 0.85 (the coach will arrange the training content)
The specific plans are as follows:
First lesson:
Warm up: jog for ten minutes
Preparatory activities: Freehand exercises for shoulder and elbow joints, freehand exercises for hip and knee joints, and freehand exercises for wrist and ankle joints.
Basic content: The first class is for members to adapt to the class. The coach needs to measure the member's maximum muscular endurance during the class.
pectoralis major Seated chest press machine latissimus dorsi Seated back pull machine deltoid muscle Seated shoulder press machine quadriceps leg extension machine biceps femoris Leg hooking machine biceps brachii Upright curling machine rectus abdominis Belly curling machine
After the test, the member is given a large muscle group stretch.
Ending part: Assign homework and dietary suggestions for members.
Second lesson
Equipment training courses: mainly free equipment and fixed equipment
Warm-up: Jog for ten minutes (65%-75% of maximum heart rate) 220-33=187
Preparatory activities: Freehand exercises for shoulder and elbow joints, freehand exercises for hip and knee joints, and freehand exercises for wrist and ankle joints.
Basic content: Leg, shoulder and abdominal exercises, introducing members to the correct use of equipment and precautions. Introduce the parts to be exercised today so that members can be fully prepared. Ask members about their daily diet and sleep status and give them suggestions.
anterior deltoid Seated shoulder press 15-20 times*3 Middle deltoid muscle standing bird 20-30 times*3 quadriceps seated leg stretch 15-20 times*3 biceps femoris prone leg extension 20-30 times*3 gluteus maximus air squat 20-30 times*2 rectus abdominis Crunch 25 times*4-5 After each exercise, perform passive stretching for members to minimize the risk of fatigue
Lactic acid accumulation caused by lack of exercise. At the same time, it develops members’ physical flexibility,
Increase joint flexibility.
Lesson 3
Equipment training courses: mainly free equipment and fixed equipment
Warm-up: Jog for ten minutes (maximum heart rate 110-150 beats/min)
Preparatory activities: Freehand exercises for shoulder and elbow joints, freehand exercises for hip and knee joints, and freehand exercises for wrist and ankle joints.
Basic content: Pectoralis major, triceps and abdominal exercises, introducing members to the correct use of equipment and precautions. Introduce the parts to be exercised today so that members can be fully prepared. Ask members about their daily diet and sleep status and give them suggestions.
pectoralis major Supine chest press 15-25 times*3 pectoralis major supine fly 15-25 times*3 triceps brachii Steel wire press down 20-30 times*3 triceps femoris Standing neck curl 20-30 times*3 rectus abdominis rollbelly 25 times*4-5 oblique muscles side crunch 20 times*4-5 After each exercise, perform passive stretching for members to minimize the risk of fatigue
Lactic acid accumulation caused by lack of exercise. At the same time, it develops members’ physical flexibility,
Increase joint flexibility.
Lesson 4
Equipment training courses: mainly free equipment and fixed equipment
Warm-up: Jog for ten minutes (maximum heart rate 120-160 beats/min)
Preparatory activities: Freehand exercises for shoulder and elbow joints, freehand exercises for hip and knee joints, and freehand exercises for wrist and ankle joints.
Basic content: Latissimus dorsi, biceps and abdominal exercises, introducing members to the correct use of equipment and precautions. Introduce the parts to be exercised today so that members can be fully prepared. Ask members about their daily diet and sleep status and give them suggestions.
latissimus dorsi high pull down 20-25 times*3 latissimus dorsi seated rowing 20-25 times*3 biceps brachii barbell curl 20-30 times*3 biceps femoris elbow curl 20-30 times*3 rectus abdominis Crunch 25 times*4-5 oblique muscles side crunch 20 times*4-5 After each exercise, perform passive stretching for members to minimize the risk of fatigue
Lactic acid accumulation caused by lack of exercise. At the same time, it develops members’ physical flexibility,
Increase joint flexibility.
Remarks: The coach of the training session will record the training content and ask the member about the training session in the next session,
The diet is mainly low-calorie, with a protein intake of 0.5-1g per kilogram of body weight
The nutritionally balanced ratio of three meals a day is 3:4:3 (fat, protein, carbohydrate) to finally achieve a reasonable meal!
Dietary recommendations
1. Eat more high-quality protein (such as egg whites, skimmed milk, soy products, chicken, etc.)
2. Timely supplement carbohydrates that are low in energy and last for a long time (such as rice, cereals, corn, etc.)
3. Eat more foods high in fiber (such as celery, spinach, carrots, etc.)
4. Eat less foods with high cholesterol (such as squid, animal offal, pig brain, shellfish, etc.)
5. Try to avoid consuming alcoholic drinks or carbonated drinks (such as cola, beer, liquor, etc.)
6. Consume vitamin supplements in moderation (eg: Va Vb Vc Vd Ve Vk)
7.Va: Beneficial to human hair and skin
8.Vb: Promote protein absorption
9.Vc, Ve, carotene: antioxidants, which can improve human immunity
10.Vd: You can drink more water (drink at least 3~4 liters of water every day)
11. Eat small meals frequently (5 to 6 meals a day to fully absorb food)
12. High calcium absorption
13.Vk: coagulation factor
Attachment:
Dietary Suggestions 1
Breakfast: 500ml milk, 3 slices of whole wheat bread
Two hours later: 1 apple, 1 tomato
Lunch: chicken (except fried), fungi (mushrooms)
Two hours later: 1 pear, 1 cucumber
Dinner: Mung bean porridge and stir-fried vegetables (small portion)
Two hours later: 2 bananas or pears
Dietary Suggestions 2
Breakfast: 500ml soy milk, 3 slices of whole wheat bread
Two hours later: 1 apple, 1 tomato
Lunch: fish (except fried), vegetables
Two hours later: 1 pear, 1 cucumber
Dinner: Noodles (can add soup)
Two hours later: 2 bananas
Diet Suggestion 3
Get up early and drink a glass of warm water (to rehydrate your body)
Breakfast:
One boiled egg, two slices of whole wheat bread, one cup of skim milk, or soy milk.
Eat a fruit, apple, orange, etc. two hours after breakfast.
Lunch:
A small bowl (100g) of rice and 50g of meat. The meat is mainly beef, chicken breast, and fish. It is best not to eat high-calorie meat such as pork, mutton, etc. 200g vegetables, no oil or low oil.
Dinner:
No meat other than lunchSample. It is best to eat whole grains.
Before training:
Eat a piece of bread 40 minutes before training (to prevent hypoglycemia and improve exercise capacity, which is a problem if you train after meals). If it is convenient, you can drink a small cup of pure black coffee (caffeine can promote fat metabolism and decomposition during exercise).
After training:
Just have dinner.
Note:
If you have the habit of eating late night snacks, you must change it because there is almost no exercise at night. If you continue to eat late night snacks, it will cause fat accumulation. If you have social activities in the evening, you cannot avoid drinking. You can eat some vegetables instead of meat. You can eat some potato foods instead of staple food. Potato foods contain a lot of dietary fiber, which can prevent the absorption of fat in the food. Drink less or no carbonated drinks. Drink more boiled water.
Remarks:
If you have been busy recently and rarely exercised but need to control your weight, the only way to control your weight gain is through diet. You can skip dinner in the evening and just eat some fruit, but don’t overdo it. It may take a few days to get used to it, but it will get better in the beginning.
Download:Personal trainer’s sample essay on weight loss plan