Training Program for Sedentary Workers – Week 5 Plan

Maintaining a healthy lifestyle is particularly important for those who work sedentarily. Prolonged hours of sitting not only affects physical condition but also impacts mental health. An active lifestyle can help reduce the consequences of a sedentary lifestyle, making regular exercise programs essential.

When creating an appropriate workout plan, it is important to consider the beginner’s level, as overexertion can lead to injuries. It’s advisable to incorporate a few minutes of warm-up before starting the workout to prepare our muscles for the load. Stretching at the end of the workout aids in muscle recovery. Hydration is also fundamental, as proper fluid intake is essential for optimal performance.

If we experience any pain during the exercises, it is important to stop and not continue the movement. When choosing weights, ensure that we feel fatigue during execution, but do not experience pain. Pulse control is also crucial, as during exercise, we should maintain our heart rate at 65-70% of our maximum heart rate to train effectively. Adjust the number of repetitions according to our fitness level, and pay attention to gradual progression.

Tuesday Workout Program

The goal of the Tuesday workout day is to strengthen the upper body muscles. The first element of the program is the chest press performed on a machine, which consists of 4 sets of 12 repetitions. This exercise targets the pectoral muscles, aiding in their development and shaping. This is followed by the pull-down to the neck on a machine, which can also be performed in a 4×12 format. This movement strengthens the back muscles, contributing to improved posture.

The machine fly is also the next exercise, which can likewise be performed in 4 sets of 12 repetitions. This exercise targets the shoulder and chest muscles, promoting their flexibility and strength. The narrow grip rowing on a machine can also be done in a 4×12 format, focusing on the back muscles and arms.

The program concludes with crunches, where 8 sets of 20 repetitions should be performed, focusing on training the abdominal muscles. At the end of the workout, 20 minutes of stretching and gymnastics is recommended for muscle relaxation. Additionally, it is advisable to incorporate a 45-minute walk, paying attention to pulse control to remain in the appropriate training zone.

Thursday Workout Program

The Thursday workout day also focuses on strengthening the upper body muscles. The workout begins with the shoulder press performed on a machine, which can also be done in 4 sets of 12 repetitions. This exercise is aimed at developing and strengthening the shoulder muscles. This is followed by the rear deltoid exercise on a machine, which can also be performed in a 4×12 format, helping to strengthen the back muscles.

Lateral raises with a dumbbell are also an important part of the Thursday workout program, which can be performed in 4 sets of 12 repetitions. This exercise focuses on developing the lateral shoulder muscles, thereby helping to increase shoulder width and improve body proportions. Crunches are also included here, with 8 sets of 20 repetitions targeting the abdominal muscles.

At the end of the Thursday workout, stretching is also recommended, lasting 20 minutes for muscle recovery. As a conclusion to the program, it is advisable to incorporate a 45-minute walk, keeping an eye on the appropriate heart rate. The goal of the workout program is to gradually strengthen the muscles while also preserving the joy of movement.