Workout Plan for Weight Management – Week 4

A regular exercise is essential for maintaining good health and plays a particularly important role in combating overweight. Designing an appropriate workout program is crucial for preventing and managing obesity. Exercise not only serves to improve physical condition but also contributes to mental well-being. Targeted exercises help with fat burning, muscle building, and improving posture.

During workouts, it is important to pay attention to warm-up and cool-down, which help prevent injuries and aid recovery. Warming up increases blood circulation, while stretching promotes muscle flexibility. Proper hydration is also essential, as fluid replacement helps maintain the body’s optimal functioning.

When performing exercises, it is advisable to consider your own fitness level, and when selecting weights, ensure that the movements performed do not cause pain. Monitoring your heart rate is also important, as effective fat burning requires staying at 65-70% of your maximum heart rate.

Tuesday: Workout Program Details

Tuesday is an important day in the weekly training schedule, focusing on fat burning and endurance development. The first part of the program begins with a 35-minute walk, allowing for heart rate control. During the walk, it is advisable to pay attention to breathing and posture to ensure the movement is effective.

This is followed by an exercise aimed at strengthening the abdominal muscles: the floor crunch. The recommended set is 2x3x20, which means performing three sets with twenty repetitions each. The crunch is an excellent way to strengthen the core muscles, contributing to improved stability and prevention of back pain.

At the end of the workout, another 10-minute walk is recommended, which helps with cool-down and gradual reduction of heart rate. It is important to focus on proper execution during each exercise, and if any pain is felt, to stop the movement immediately.

Thursday: Workout Program Details

The Thursday workout has a similar structure to Tuesday. The first step is again a 35-minute walk, during which we can control our heart rate. Here too, it is important that our breathing remains steady, and we choose a pace that allows for conversation without too much difficulty while still elevating our heart rate.

Following this, the crunch exercise is repeated, also performed in 2x3x20 sets. Strengthening the abdominal muscles is essential for improving posture and preventing lower back pain. To ensure proper execution, it is important that our back remains on the ground, and the movement is directed by our abdominal muscles.

As a conclusion to the workout, a 10-minute walk is recommended, which helps in gradually reducing our heart rate. Additionally, this exercise provides an opportunity for our body to cool down and facilitates recovery. While following the workout program, always pay attention to your own limits, and if necessary, modify the exercises according to your fitness level.