Constructing a balanced training program for muscle fitness requires careful consideration of several variables to ensure that the program is safe, effective, and tailored to the individual's needs and goals. The variables that need to be considered and implemented in designing a well-rounded training program for muscle fitness are Frequency, Volume, Intensity, Exercise selection, Rest periods, Progression, Recovery.
Frequency: How often should the person train? This will depend on their training experience, goals, and schedule. Typically, beginners should aim to train 2-3 times per week, while more experienced lifters can train 4-5 times per week.
Volume: How many sets and repetitions should the person perform per exercise? This will depend on their training experience, goals, and current fitness level. Generally, beginners should aim for 1-2 sets of 10-15 repetitions per exercise.
Intensity: How heavy should the weights be? This will depend on the person's goals and training experience. Generally, lifting weights that are 70-85% of their one-repetition maximum (1RM) will provide the most benefit for muscle fitness.
Overall, By considering and implementing variables such as Frequency, Volume, Intensity, Exercise selection, Rest periods, Progression, Recovery , a well-rounded and balanced training program for muscle fitness can be constructed.
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