Is your workout flow in the right order? Proper planning can help you train more effectively.

To achieve significant changes in the body through fitness, we must follow a certain sequence of exercises, rather than blindly doing whatever comes to mind or copying others in the gym. The order of exercises is crucial, as it directly affects the effectiveness and efficiency of our workout. Therefore, planning our training routine is an essential step before starting any fitness regimen.

The general sequence of training should include a warm-up, the main workout, and a cool-down. Warm-up and cool-down exercises are often neglected, but skipping them makes a workout incomplete and can be harmful to the body. Starting a workout without proper preparation can cause the body to engage in high-intensity exertion without being ready, which may lead to muscle strains or other injuries.

Part 1: Warm-up Exercises

A complete warm-up involves activating the muscles that will be used during the workout in a short period of time. Through low-intensity movements, the blood circulation increases and the body temperature rises, preparing for the upcoming training. Many people only do simple stretching for a warm-up, but this only stretches the ligaments, and does not properly address the muscles and tendons.

For a warm-up, we can perform general full-body exercises or target-specific warm-ups. Full-body exercises can include light jogging, brisk walking, or jump rope, which will get the body slightly sweaty. Targeted warm-ups require stretching and mobilizing the specific muscles to ensure they are ready for optimal performance in the following workout.

Part 2: Main Training

Here, it is important to understand the correct order for strength training exercises. The first priority should be explosive exercises or exercises that require speed. Heavy weight training exercises should be scheduled later in the session. This is because performing heavy lifts first will reduce your body’s excitability, making subsequent fast exercises harder to perform correctly.

Part 3: Cool-down Exercises

This is a very important part of the workout, mainly involving stretching exercises that help the muscles recover from tension. Foam rolling is also a great tool for relaxation, helping to loosen the fascia and muscles. The technique involves applying pressure to the foam roller with different parts of the body and performing rolling motions.

With a well-organized and complete training session, combining theory and practice, you will see progress in your fitness journey in no time!