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You already know that the order of things is important – cleansers in front of serum, socks in front of shoes, toasters in front of avocado Mash. Ordering in the gym is also important
The order of your exercise movements is simply and simply one of the determining factors in the effectiveness of your exercise program. According to strength and condition specialist Alena Luciani, MS, CSCS, founder of Training2xl. 19659004] If you remember one thing, do it this way: Make more technical, harder, whole body movements before working with the smaller muscles, says Chelsea Ax, DC, CSCS, fitness expert at DrAxe .com.
However, there is no generally "correct" order. If you ask for "the best exercise order", it would be like asking a friend ss master what the best move is ̵
That is to say, it can be daunting to plan your own exercise routine if you do not know where to start. These seven rules of practice can help.
. 1 Should you first do strength or cardio?
If you do cardio before weight training, the fitness issue is in the millions. Luciani says the answer depends on your goals. "If you want to build muscle, start with 5 to 12 minutes of low to medium intensity cardio to get your blood flowing." (This can come in the form of a quick dynamic warm-up or some time on the treadmill or elliptical.) Much more than this could make your muscles too tired – you want to be fresh before you go to the dumbbells or the dumbbell, what here you can Build your strength.
Research Supports It: In a study published in The Journal of Strength and Conditioning Research researchers compared workouts only with strength training, then with strength and cycling then strength. They found that exercisers did fewer repetitions when they were running or cycling. Another study found that when athletes first ran on a treadmill, they could not do so many repetitions during strength training, and they also showed less muscle power. So, if strength is your goal: warm yourself, train your strength training, and end the workout with prolonged cardio fighting if you want to include cardio in the equation.
However, if you want to train for a race or to build cardio, start with stamina, start with cardio – be careful when you come to the weights. "Long-lasting steady-state cardio or high-intensity interval training will tax your body, so only raise as much as you can with good shape," says Luciani. Or consider whether you want to work out on days when you do not have to do any training miles to get heavier. (Grab some light weights and try these strength exercises that each runner should do.)
2. Program Plyos first.
Plyometrics have got buzz because of their ability to make you explosive and strong. Most experts recommend performing plyometric movements only twice a week. And on the days when you do them, do them after warming up but before anything else.
While these moves are a surefire way to make you firmer and faster, they should not be & # 39; This is fatiguing, says Luciani. "Plyo moves are all about good performance and good shape, and at the end of your workout, traditional plyometric moves just do not get as explosive – and therefore as effective – as you did at the beginning of your workout."
What if you stop your cardiovascular burn training? Jump smart. "You could actually injure yourself if you're doing something single-legged or with equipment (think about depth bumps, one-leg jumps, box jumps, jump jumps, etc.) if you're already tired," says Luciani. Your suggestion? Keep jumps and burpees and stop when your shape becomes restless.
. 3 Make multi-joint before single joint.
If you really want to take advantage of strength training, then multiple joints – also called "compounds" – are the exercises that you find yourself in. Complex exercises such as back squat, deadlift, and push are movements that involve multiple joints (eg, knees, hips, and shoulders), and thus multiple muscle groups simultaneously, says Luciani. "They improve physical strength, increase heart rate quickly and improve coordination and balance," explains Luciani.
But here's the thing: Complex exercises usually require more technique than an exercise that uses only one muscle group, which means you want to be as fresh as possible while exercising. For this reason, experts – including Luciani and Tony Carvajal, certified CrossFit trainer at RSP Nutrition – recommend performing compound movements first.
Investigations confirm their records: One study found that a group of unskilled men made greater progress in strength training experiencing the movements they had made in the beginning, against those who were running towards the end. Ax says that this information can also be used for female practitioners. (By the way, here more women are trying to gain weight through diet and exercise.)
You can then move on to the movements of a single joint: "Single-joint and single-muscle exercises usually work well under fatigue, but usually do not the opposite, "says Carvajal. (Consider: Barbell back squat and then leg stretchers.)
The risk of performing compound movements under fatigue is twofold, says Luciani. "If you perform compound movements in extreme fatigue, the technique will expire, reducing the effectiveness of this exercise for building muscle and teaching safe movement patterns and increasing the risk of injury." Yikes.
. 4 First make high-energy body weight movements.
If you only do bodyweight movements during your workout, you think that order does not matter. But it does – especially if you're a freshman in the gym. "Use the same principle as above: First do the exercises that need the most energy," says Luciani. Think about it: What needs more energy, a push-up or a calf increase? A push-up. What needs more energy, a crunch or a squat? An air occupation. A chin-up or a buttocks bridge? A pull-up.
If you are a seasoned athlete, the risk of injury from bodyweight movements is low, regardless of the order of exercise. "But people who only learn full-body movements like push-up or air-squats should do those movements first, so they can keep their shape and take advantage of all the muscle-building benefits," says Luciani.
5. Keep the circuits safe.
What if you do a racetrack (for example, this 30-minute race track) where you perform different moves one after the other? Good news: If you can safely perform 15 to 20 repetitions of all body weight movements in the racetrack, you can easily start with it. (See: Here's the difference between circuit training and interval training.)
If you've ever participated in a Boot Camp or HIIT course, you've probably done a weighted course. That's okay too. Do not let your ego get in the way, says Luciani. Choose a weight that will allow you to safely perform 15 to 20 repetitions. (For more information on circuit training, see how to create the perfect circuit training.)
6. Turn it over.
Many people organize their exercise routines according to specific muscle groups. For example, back and shoulders on Monday, chest and triceps on Tuesday, etc. The idea is that this division combines different movement patterns to effectively increase muscle growth and reduce the risk of injury. However, if you do the same training every time you work out in the gym for one day, you are doing it wrong – you should vary the order of your exercises, says Luciani.
Why? Research has shown that people can perform more repetitions of the first strength exercises than any other movement in that circuit or sequence. "For example, if you do your push exercises (ie, barbell presses) before the pull exercises (ie, dumbbell rows), your pulling muscles will not be as strong as the pushing muscles!" says Luciani.
Your recommendation is simple: alternative! And if you want someone else to do the programming for you, try this four week weight training plan for women.
. 7 Save abs for the end.
There's a reason why you usually end classes that make your core burn: core circuits should be done at the end of the workout, says Luciani. "Remember that compound movements and whole-body movements, such as push-ups, will work your core even more than a cramp or plank, and you do not want to target those whose core is already taxed."
Looking for a finisher routine? Try this 10-minute workout to exhaust your abs or those four oblique exercises.
Remember: It can be tempting to put together a workout like ingredients in a blender. To make the most of your time at the gym, spend a little more time determining the order in which you perform your exercises. In doubt, Luciani says that there is one main rule: "Exercises that use most of the energy and muscle groups should be done first."