Exercise order is an important aspect of creating an effective workout program. It determines the sequence of exercises within a workout session and the order of muscle groups worked. The sequence of exercises largely influences the outcomes of workout programs in terms of fitness gains and goals. It is therefore critical to consider exercise order when designing effective workouts.
The order in which exercises are done affects the amount of effort that the muscles can exert during the workout session. For instance, if a workout session starts with high-intensity exercises, muscles will become fatigued faster, making it challenging to perform subsequent exercises with adequate intensity. Starting with low-intensity exercises, on the other hand, allows the muscles to progressively warm up and prepares them for the more challenging exercises later in the session.
Additionally, the order of muscle groups worked is also significant in designing effective workouts. If the muscles of a particular group are exhausted later in the workout session, the individual may not be able to perform exercises with the same intensity as they would at the start of the session. Furthermore, without adequate recovery between muscle groups, the individual may experience muscular fatigue, pain, and even injury.
Here are some basic guidelines to consider when deciding on exercise order:
Warm-Up Exercises
Warm-up exercises are done to prepare the body for more challenging exercises. They help the heart rate to increase gradually, reduce the risk of injury, and boost the body's production of synovial fluid. This is the fluid found in the joints responsible for reducing friction between them, allowing for ease of movement.
Warm-up sessions can take anywhere from 5 to 10 minutes. It should include low-intensity exercises that target major muscle groups of the body, such as walking, light cycling, or stretching.
Compound Exercises
Compound exercises target more than one muscle group and use multiple joints. They are known to be more effective in creating lean muscle mass and burning calories when compared to isolation exercises. Examples of compound exercises are squats, deadlifts, bench press, and pull-ups.
It is best to perform compound exercises earlier in the workout session when the muscles are fresh, before they become fatigued. Compound exercises utilize a lot of energy and hence require more significant muscle groups' involvement. When performing compound exercises, proper form, and technique should be observed to prevent injury.
Isolation Exercises
Isolation exercises target only one muscle group. Examples of isolation exercises are bicep curls, triceps extensions, and leg curls. Isolation exercises are effective in building muscle definition and targeting specific muscles.
Since isolation exercises require less energy expenditure compared to compound exercises, they should be placed towards the end of the workout session. This reduces the drain on muscle glycogen stores and allows for more challenging lifts earlier on. However, it's essential to ensure that the muscles targeted by isolation exercises have been adequately warmed up and are not already fatigued from earlier lifts in the workout session.
Cardiovascular Exercises
Cardiovascular exercises are known to burn calories and improve cardiovascular health. These exercises include running, walking, cycling, jumping rope, or using exercise equipment such as elliptical machines and treadmills.
It's best to perform cardiovascular exercises at the end of a workout session. This is because they use a high degree of total body energy and can reduce the muscle glycogen needed for resistance training. Cardiovascular exercises also serve as an excellent recovery tool as they help flush toxins out of the muscles and contribute to muscles' flexibility.
Flexibility Exercises
Flexibility exercises are essential in reducing the risk of injury, increasing muscles' range of motion, and improving overall workout performance. These exercises include stretches targeting the hip flexors, hamstrings, and back muscles.
It would be best to perform flexibility exercises after resistance training or cardiovascular exercises. This is because the muscles should be adequately warmed up before performing stretching exercises. Stretching helps reduce the buildup of lactic acid in the muscles, reducing post-workout soreness.
In conclusion, there is no fixed formula for the perfect exercise order. It will depend on individual fitness goals, previous workout experience, and current fitness level. However, a good rule of thumb is to start the workout session with low-intensity exercises, transitioning to higher-intensity compound exercises, followed by isolation exercises, cardiovascular exercises, and finally flexibility exercises.
Exercise order is critical in ensuring a safe and effective workout. Understanding how to design and sequence an effective workout program can help individuals achieve their fitness goals quickly. It is advisable to consult with a personal trainer to help with decision-making when designing an exercise program. Personal trainers have the knowledge and experience to create workout programs catered to individual fitness levels and goals.