Fitness Regimen

Regimen Fitness
Author
Institution
Authors Notes
Regimen Fitness
It is of paramount importance to have a strict fitness program to make any gains. When a person enters the gym, it is prudent to assess the individual’s experience and thereafter formulate a tailormade fitness program to avoid injury.
Fitness Regimen for Beginners
According to Liebman CITATION Lie15 n t l 1033 (2015), body fitness can be achieved; we will break these training into four weeks for the beginners. Week one will begin by training all major body parts in each workout, with three days having a day of rest in between each workout, remember you are just beginning and your body needs to adjust to these new developments, thus rest is very important. In week two, training of different parts of the body will begin, this means that you will have four pieces of training, which are two upper body parts and two lower body parts. We will also add one more body part routine. Here you will be able to train muscles at different angles. In week three, all body parts are trained, each muscle will have three to four sets of two of different exercises. Which translates to four sets for larger body parts and three for smaller body parts. In week four, we focus on intensity, we will train four days per week, we are adapting so that our body parts can handle more pressure, you are able to pair up, e.g., back with biceps except shoulders are trained on their own.

Healthy eating is the cornerstone of a fitness regimen, without which results may be frustrating.

Major on whole grain, fruits, vegetables, fish, meat and eggs, avoiding junk foods at all cost.
Fitness Regimen for Intermediate
Intermediate is a bit challenging routine, as stated by Leepson CITATION Lee83 n t l 1033 (1983), here you are more consistent, no longer missing a scheduled workout, you can avoid bad foods and eat healthier, you are able to heavier putting more efforts on hamstrings. You go four days split concentrating with two muscles per exercise which will result in greater strength and massive growth. It is advisable to use whey protein with additional sugar and dextrose 15 minutes before work out and a meal one hour after the post work out. In addition, ½ a tablespoon of flaxseed oil will be helpful at breakfast and dinner.
Advanced Fitness Regimen
Here the individuals have been training for a period of at least 12 months, they have developed their structural frame which portrays strength, they are well familiar with muscle groups which are trained twice per week with large muscles between 60 – 120 reps with half of the same for the smaller muscles. The individuals here are more focused and able to use advanced methods and techniques

How Muscles and Related Organs Adapt to An Increase in Physical Activity
To begin with, all these exercises promote the wellbeing of the body muscles and organs, as the heart rate increases through the exercises, more oxygenated blood flows to the muscles promoting efficiency. Exercises promote muscles development, capillaries and mitochondria which enable a greater capacity for fuel, energy-producing enzymes. The muscles adapt by using fats as fuel. As the muscles work harder, more oxygen is needed, therefore, the lungs adopt by ventilating more volumes of air. As stated by Sherwood CITATION She15 n t l 1033 (2015), as muscles contract, the bones become stronger by forming a matrix between bone cells through the process of remodelling. Formation of the new cell begins which enhances the bone building.
how athletes can optimize performance by consuming food and fluids before, during and after exercise.
Athletes lose lots of fluids and during exercises, this call for the right consumption of fluids at the right time. Eating healthy is the bedrock of successful athletes for it enables them to maximize exercise performance, and improve recovery time.
References
BIBLIOGRAPHY Leepson, M., & Executive Health Examiners (U.S.). (1983). Executive fitness. New York: McGraw-Hill.
Liebman, H. L. (2015). Core fitness. New York: Rosen Publishing.
Sherwood, L. (2015). Human physiology: From cells to systems. Boston, Mass: Cengage Learning.