{"id":19745,"date":"2024-11-20T11:30:29","date_gmt":"2024-11-20T11:30:29","guid":{"rendered":"https:\/\/cdccourses.com\/?p=19745"},"modified":"2024-11-20T11:30:42","modified_gmt":"2024-11-20T11:30:42","slug":"19745-2","status":"publish","type":"post","link":"https:\/\/cdccourses.com\/ar\/19745-2\/","title":{"rendered":"4 \u0623\u0633\u0626\u0644\u0629 \u0644\u062a\u062d\u062f\u064a\u062f (\u0645\u0631\u0643\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628)"},"content":{"rendered":"<h1>4 \u0623\u0633\u0626\u0644\u0629 \u0644\u062a\u062d\u062f\u064a\u062f (\u0645\u0631\u0643\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628)<\/h1>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-19746 size-full\" src=\"https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd.jpg\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd.jpg 1920w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-300x169.jpg 300w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-1024x576.jpg 1024w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-768x432.jpg 768w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-1536x864.jpg 1536w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-600x338.jpg 600w, https:\/\/cdccourses.com\/wp-content\/uploads\/2024\/11\/fd-89x50.jpg 89w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><br \/>\nCreating appropriate resistance training routine depends on a lot of factors; in this article we will discuss one of these factors<br \/>\nwhich is \u201ctraining status\u201d. You need to know how to evaluate your current \u201ctraining status\u201d, how it affects the formation of<br \/>\nthe training plan and how important is the classification. The guidelines will be provide to deal with every level of \u201ctraining<br \/>\nstatus\u201d<br \/>\nTraining status \ud83d\ude41 i.e., your current condition to begin a new or revised program)<br \/>\nMost of people get confused about what is the appropriate routine, and the percentage of the intensity they should use when<br \/>\nthey are performing it. So from time to time you have to ask yourself what is the goal in this period for example; (need to<br \/>\nincrease muscle mass, enhance cardiovascular capacity&#8230;.). The most important question is, (what is your current class of<br \/>\n&#8220;training status&#8221;? after that you will be able to create the appropriate routine, know the goal from the current phase and<br \/>\navoid the risk of injury that may happen with inappropriate program. Asking yourself these four questions that will help you<br \/>\nto classify your current\u201d training status<\/p>\n<ul>\n<li>\n<h3><strong>\u00a0Do you have a current training program?<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>\u00a0How long you been in this training program\u201d training age\u201d?<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>\u00a0What is the level of \u201cTraining intensity\u201d you have in your current program?<\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong>\u00a0What is the level of your &#8220;exercise technique experience&#8221;(i.e., the Knowledge and skill to perform resistance training<\/strong><\/h3>\n<h3><strong>exercises properly)?<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>This Table provides an example of how such information might be used to classify your training status as beginner,<br \/>\nintermediate, or advanced.<\/p>\n<p>Now we will go through the guidelines that will help you to deal with your class.<\/p>\n<h3>Beginner:-<\/h3>\n<p><strong>Exercise type:<\/strong> Machines and body weight<br \/>\n(Because you don&#8217;t have enough experience with exercise technique you should start with machine not \u201cfree weight exercise\u201d.<br \/>\nThe reason behind this that \u201c free weight exercises\u201d need more control and a lot of small muscles working together to control<br \/>\nthe movement through the &#8216;range of motion&#8217;, which will make the free weight exercise harder, so the \u201cfree weight exercise\u201d will<br \/>\nnot be the right choice).<br \/>\n<strong>Frequency per week:<\/strong> 2-3 days (not consecutive).<br \/>\n<strong>The goal:<\/strong> Muscular endurance.<br \/>\nSets \/ reps \/ rest: 2-3 \/ 12-20 \/ less than 30 sec.<\/p>\n<p><strong>Routine sample:<\/strong> Full body workout (2 exercises per major muscle group \u2018legs\u2019 \u2019back\u2019 \u2018chest\u2019\u2019 shoulder\u2019 every session, you<br \/>\ncan change the exercise every week but still targeting the major muscles group).<\/p>\n<h3>Intermediate:-<\/h3>\n<p><strong>Exercise type:<\/strong> machines, free weight and body weight<br \/>\n<strong>Frequency per week<\/strong>: 3-4 days.<br \/>\n<strong>The goal:<\/strong> muscle hypertrophy.<br \/>\nSets \/ reps \/ rest: 3-6 \/8-12 \/ 30-90 sec<\/p>\n<p><strong>Routine sample:<\/strong> split the routine to two days (upper and lower or front and back or three of major muscles group every day)<\/p>\n<h3>Advance:-<\/h3>\n<p><strong>Exercise type:<\/strong> machines, free weight and body weight<br \/>\n<strong>Frequency per week<\/strong>: 4-6 days.<br \/>\n<strong>The goal:<\/strong> strength or continuing with the hypertrophy goal depending on your need<br \/>\nSets \/ reps \/ rest: 5-6 \/ 4-6 \/ 2-3 min<\/p>\n<p><strong>Routine sample:<\/strong> spilt the routine to four or three days (chest and tri, back and bi shoulder, and legs and core)<\/p>\n<p>Finally to tailor the program, getting your specific needs and to avoid the risk of injury depends on a lot of factors. So you have<br \/>\nto be careful and aware of all factors of the \u201ctraining process\u201d. The consistency is clue to getting the results you desire from the<br \/>\ntraining, just keep it going and enjoy of the benefits of exercise.<\/p>","protected":false},"excerpt":{"rendered":"<p>4 QUESTIONS TO DETERMINE YOUR (TRAINING STATUS) Creating appropriate resistance training routine depends on a lot of factors; in this article we will discuss one of these factors which is \u201ctraining status\u201d. You need to know how to evaluate your current \u201ctraining status\u201d, how it affects the formation of the training plan and how important&#8230;<\/p>","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-19745","post","type-post","status-publish","format-standard","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/posts\/19745","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/comments?post=19745"}],"version-history":[{"count":2,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/posts\/19745\/revisions"}],"predecessor-version":[{"id":19748,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/posts\/19745\/revisions\/19748"}],"wp:attachment":[{"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/media?parent=19745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/categories?post=19745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdccourses.com\/ar\/wp-json\/wp\/v2\/tags?post=19745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}