{"id":1760,"date":"2021-09-09T19:47:28","date_gmt":"2021-09-09T19:47:28","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/10-tips-for-your-training-plan\/"},"modified":"2021-09-09T19:47:28","modified_gmt":"2021-09-09T19:47:28","slug":"10-tips-for-your-training-plan","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/10-tips-for-your-training-plan\/","title":{"rendered":"10 Tips for Your Training Plan"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don\u2019t have the proper background or athletic knowledge. Our fitness experts put together their top training plan tips so you can decide what training plan is best for you.<\/span><\/p>\n<h2>What is a training plan?<\/h2>\n<p><span style=\"font-weight: 400;\">A training plan is a useful companion and guide on your journey to <\/span><span style=\"font-weight: 400;\">get fitness results<\/span><span style=\"font-weight: 400;\">. Are you looking for <\/span><span style=\"font-weight: 400;\">exercises to build a bigger butt<\/span><span style=\"font-weight: 400;\"> or <\/span><span style=\"font-weight: 400;\">shape your abs<\/span><span style=\"font-weight: 400;\">? Whatever your goal is, your training plan should always be tailored to you and your expectations. When setting a goal, make sure that it is challenging, but still realistic. A goal you think you can achieve helps to keep you motivated.<\/span><\/p>\n<p>Do you already have a fitness goal in mind? A workout routine is nothing more than a means to an end. It is geared towards your goal and is based on your current (physical) condition. Your 12-week training plan already has a clear picture of where you are going. It keeps presenting you with new challenges. But a good plan not only consists of a mix of exercises: It also includes useful tips on rest periods and intensity.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone size-full wp-image-516556 ewww_webp\" alt=\"man stretching\" width=\"1212\" height=\"800\" sizes=\"(max-width: 1212px) 100vw, 1212px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3.jpg.webp 1212w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-400x264.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-1024x676.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-768x507.jpg.webp 768w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3.jpg 1212w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-400x264.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-1024x676.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/rtraining-plan_man-stretching-cool-down_bp-3-768x507.jpg 768w\" data-eio=\"j\"\/><\/p>\n<p><noscript><\/noscript><\/p>\n<h2>Practical Training Plan tips<\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of training principles that can help you reach your goals. Increase the effectiveness of your training with the following tips:<br \/><\/span><\/p>\n<ul style=\"padding-left: 40px;\">\n<li style=\"font-weight: 400;\"><strong>The workout should push you \u2013 but not over the edge<br \/><\/strong>Every training session should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you won\u2019t see any results. But if the training stimulus is too high, it can even be harmful for your body. If you want to improve your performance, the training stimulus must be adjusted to your (current) physical condition.<\/li>\n<li style=\"font-weight: 400;\"><strong>Think long-term<br \/><\/strong>Progress doesn\u2019t come overnight. Your muscles are not the only body parts that have to get used to regular training. Other body systems have to adjust to the increased activity, which takes time. In short, change doesn\u2019t happen overnight. Be patient!<\/li>\n<li style=\"font-weight: 400;\"><strong>Push yourself<br \/><\/strong>To be successful in your training, you have to keep challenging your body. This doesn\u2019t always mean doing more reps. You can add more weight, do an extra set or just simply be more focused and aware during your workout. The mind-muscle connection in itself can make a big difference.<\/li>\n<li style=\"font-weight: 400;\"><strong>Listen to your body<br \/><\/strong><span style=\"font-weight: 400;\">The more personalized the plan, the better. Don\u2019t keep overdoing it, and remember that nobody knows you better than yourself. Does your <\/span><span style=\"font-weight: 400;\">resting heart rate<\/span><span style=\"font-weight: 400;\"> increase significantly after you get up in the morning? Do you lack appetite and feel completely exhausted and unmotivated? Or does your heart rate barely decrease during the breaks between exercises? All of these can be signs that you are overtraining and that it is time for a <\/span><span style=\"font-weight: 400;\">rest day<\/span><span style=\"font-weight: 400;\">. So pay attention and don\u2019t ignore the signs your body is giving you. A training plan is not set in stone. It can be modified and adjusted to fit your condition. Don\u2019t get frustrated if once in a while you have to take it a little slower. The next time you\u2019ll be able to achieve even more.<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong><strong>Set realistic goals<br \/><\/strong><\/strong><span style=\"font-weight: 400;\">No goals, no success: <\/span><span style=\"font-weight: 400;\">Clear goals <\/span><span style=\"font-weight: 400;\">help you keep up your motivation and enable you to monitor your progress.<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Mix it up<br \/><\/strong>Sooner or later, doing the same thing over and over again will lead your performance to level off and you will cease to improve. You can break up this monotony by constantly mixing up your workouts. This doesn\u2019t just mean including different exercises, but varying the intensity and rest periods between sets.<\/li>\n<li style=\"font-weight: 400;\"><strong>Stick with it<br \/><\/strong>Once doesn\u2019t count: One training session is not going to produce any noticeable improvements. If you want to get the most out of your training, you need to keep repeating the exercises. Your body won\u2019t start to adapt until you push it to and beyond its limits. This overload causes your body to adapt and helps you to reach the next level.<\/li>\n<li style=\"font-weight: 400;\"><strong>Get the most out of each exercise<br \/><\/strong>There\u2019s a big difference between giving 50% or 100%. The more you throw yourself into your workout, the more you will get out of it.<\/li>\n<li style=\"font-weight: 400;\"><strong>Give your body time to recover<br \/><\/strong><span style=\"font-weight: 400;\">Scheduling <\/span><span style=\"font-weight: 400;\">recovery time<\/span><span style=\"font-weight: 400;\"> into your training program ensures a perfect balance of effort and recovery. Try to spread your training sessions throughout the week and plan your off days in advance. If the last training session was very intense and tiring, the next one should be more moderate, or you might even want to consider taking the day off.<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Training is just one piece of the puzzle<br \/><\/strong><span style=\"font-weight: 400;\">Training isn\u2019t the only thing you need to reach your fitness goals. You also need a proper <\/span><span style=\"font-weight: 400;\">diet<\/span><span style=\"font-weight: 400;\">, as well as a mix of cool-down exercises, baths, massages, a good water and electrolyte balance, <\/span><span style=\"font-weight: 400;\">stretching and relaxation exercises<\/span><span style=\"font-weight: 400;\"> and recovery periods. Until you put all the pieces together, you will never really see any major results.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-516560\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/training-plan_woman-stretching_bp-2.jpg\" alt=\"woman stretching\" width=\"1212\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/training-plan_woman-stretching_bp-2.jpg 1212w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/training-plan_woman-stretching_bp-2-400x264.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/training-plan_woman-stretching_bp-2-1024x676.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/training-plan_woman-stretching_bp-2-768x507.jpg 768w\" sizes=\"(max-width: 1212px) 100vw, 1212px\"\/><\/p>\n<h2>How to plan a session<\/h2>\n<p><span style=\"font-weight: 400;\">Every training plan consists of a number of elements put into a systematic order. Imagine that each training session is a piece of a puzzle: Like a jigsaw puzzle, all of the elements have to fit together, so in the end you can celebrate your success. There are times when it is tougher, and sometimes you have to try something new. But when everything is said and done, you\u2019ll have reached your goal. Each training session should include the following three parts:<\/span><\/p>\n<ul style=\"padding-left: 40px;\">\n<li style=\"font-weight: 400;\"><strong>Warm-up: <\/strong>Warming up helps you prepare mentally and physically for the workout. Plus, it reduces the risk of injury. Use simple exercises that you have done before and know well.<\/li>\n<li style=\"font-weight: 400;\"><strong>Main activity: <\/strong><span style=\"font-weight: 400;\">The main activity is the actual workout part of your training session. The goal is to increase or maintain your physical performance.<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Cool-down:<\/strong><span style=\"font-weight: 400;\"> The cool-down initiates and speeds up the recovery process.<\/span><\/li>\n<\/ul>\n<div class=\"youtube\">\n<p><span style=\"font-weight: 400;\">If that all sounds too complicated, try one of the training plans in adidas Running or Training. They will help you set realistic goals and guide your training, tailored to your schedule, from start to finish.<\/span><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone wp-image-516551 size-full ewww_webp\" alt=\"adidas Training banner\" width=\"1200\" height=\"550\" sizes=\"(max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-400x183.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-1024x469.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-768x352.jpg.webp 768w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-400x183.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-1024x469.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-768x352.jpg 768w\" data-eio=\"j\"\/><noscript><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-516551 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg\" alt=\"adidas Training banner\" width=\"1200\" height=\"550\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-400x183.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-1024x469.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2015\/11\/app-bottom-banners_1200x550_training_2-en-768x352.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/p>\n<\/div>\n<p>***<span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">\/\/check Cookie Opt out and User consent\n        if(!getCookie(\"tp-opt-out\")){\n            !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n            n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n            n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n            document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n            fbq('track', 'ViewContent');\n        }<\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.runtastic.com\/blog\/en\/the-smart-way-to-top-form-10-tips-for-your-training-plan\/\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don\u2019t have the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[9],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1760"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=1760"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1760\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1761"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}