While there are many sites that claim to display your strength training exercises online, this really isn't the way to go.
If you want to start a strength training program, you really need to work with someone else. There are many options. You can go to the gym, use free weights at home with a friend, or take one of the machines, but if you do not exercise on your own in safety, you can be seriously injured.
I recommend working out in the gym. There are a number of good reasons for this, and I will tell you some of the best reasons. First, you can get a place in the gym. Of all the strength injuries, most of them can be prevented with the right spotter. This is especially true for free weights, which you can serially or kill if you are forced to lose them due to muscle fatigue. This is the main reason to go to the gym, but in reality it is far from the only one. The fact is, when you go to the gym, it's easier to prepare for strength training. Because everyone around you spends their time getting in shape, it is not possible that you will feel your strength program slow down while you are in the gym. Many gyms have personal trainers who can help you reach your personal maximum by training harder than you do and helping you plan your goals. They can even suggest which strength training exercises you should use and how much to strengthen the muscle groups you are interested in.
But before you start strengthening, you need to do some cardiovascular things. Although you can do without strength training, cardio is very important for your health. You will live longer, be healthier and happier, and even have more energy if you do some aerobic activity every day, so you can stay active. We will not stay young forever, but those who have enough aerobic exercise will stay younger and taller than those who do not. Once you start doing this, you can add to your strength training exercise program.
From the beginning, it was clear that we could not consider a time of three hours after each main meal, because this interval should be devoted only to digestion. Adequate physical exertion is never appropriate at this time (blood should not flow to the muscles because digestion in the stomach is a priority).
More specifically, people should exercise when their stomachs are empty, but blood glucose levels should be constant. With a normal wake-up rhythm, there are two favorable times during which we can plan strength and training programs in general: one morning between 10-12 and one afternoon between 16-19.
The current practice of most games proves that these times are ideal for training.
Another argument for choosing one of these ranges for training is body temperature, which is now peaking. The second phase (16-19) is even better than the first in this respect, because the temperature is higher and improves sports performance.
It is not good to exercise early in the morning, after waking up and before breakfast. However, there are authors who support the idea of training at this time. Glycogen stores are limited by lack of food during sleep, and this is why they utilize adipose tissue in training earlier than in other cases.
Unfortunately, stress hormones (cortisone) are also secreted so that, in addition to adipose tissue, there is a risk of losing valuable muscle tissue.
Another argument against is the fact that body temperature is very low in the morning, so no movement parameters (strength, resistance, speed, movement, skill) can be fully activated. Therefore, a longer and tiring warm-up is necessary, which hinders the training itself. Everyone agreed that bedtime training is bad because it delays sleep by several hours due to increased cortical activity and body temperature.
This scheme can be adapted to any biorhythm and time zone, and once automation is installed, the effectiveness of the training will definitely increase.
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