Perfect Workout

Elissa Kalache, Writer

Many trainers, as well as beginners, find it difficult putting together the “perfect” training schedule. What they don’t know is how consistent they should be depending on the different body parts. Many overwork themselves and end up not having enough time to recover from a long, sweaty week. 

Once results kick in, fitness becomes an addiction- that’s when people workout too much and not get enough rest, especially women. Many women don’t know how to plan, or find the right workouts for each day, for instance, leg day. It is important to target all parts of the leg, including the quadriceps, hamstrings, and calves. The perfect schedule for women consists of enough work to be fit, and of course, enough time to recover. 

Having a healthy diet is an important role in fitness. There is a myth that eating unhealthy foods and carbs all day is OK, as long as you workout. In truth, it is unhealthy for the body, and it is much better to intake protein and eat a lot of greens. In a plate, the carbohydrates are to be measured in a small portion, leaving the majority of the room for more greens and protein. This is what most women struggle with dieting, and knowing what foods to eat to stay fit and consistent. 

A proper training schedule should be planned out with days that allow the body to rest. Meaning, one to two days of rest is required for the body to recover. If one trains hard all week long, there is a higher chance of bone damage. The next week will be way more difficult and tiring, and the effort wouldn’t be as desired. For someone who needs more training, it is good to train six days a week. Most people who have been training for years workout about four to five days a week. 

A great example of a training schedule would be starting off Mondays with leg day. Leg day focuses mostly on the gluteus maximus, hamstrings, quadriceps, and calves. Tuesday would be shoulders and core (it is important to give your lower body a rest and workout the upper body the day after.) On shoulder and core day, the shoulders, deltoids, triceps, abdominals, core, and the serratus anterior (wing muscles under armpit) are being targeted and developed. On Wednesdays, get right back down to the lower body! This day is glute day. Specifically, the gluteus maximus, quadriceps, hamstrings, back and core.

As mentioned, it is very important to rest! Thursday is rest day. Throughout the day, take the time to rest or do any personal activities. Many trainers forget that there is much more to life than just working out. They think that a rest day is going to affect them, when really not having a rest day will affect them. Take the time to mentally and physically prepare yourself for the rest of the week. Plan ahead and enjoy life. Most importantly, trust the process.

On Friday the abdominals, core and obliques are being targeted. It’s HIIT and ab day! HIIT is High Intensity Interval Training. Workouts that demonstrate HIIT include jumping jacks, mountain climbers, plank jacks, in and out jumps and oblique twists. You’re definitely going to feel that burn in your abs. Many women don’t enjoy cardio, specifically running. HIIT is a great source of cardio to replace running. It is important to perform HIIT at least once a week. 

To really grow that muscle in your quadriceps, a day targeting the quads is created just for Saturday. Friday was an upper body target, so the drill is to rest that area of the body the next day. Quad day works out the quadriceps, gluteus maximus and hamstrings. Sundays are optional, which is full body day. This specific day works out the full body, putting together workouts that targets areas all over the body. If you’re up for a full body workout on a Sunday, go for it! If you feel the need to rest, full body day is not necessary, because having one to two days a week of recovery is key. 

Is this training Schedule the perfect fit for you? Staying consistent as well as recovery are two of the most important factors in training. Never go over the limit, and trust the process.