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In today’s
market, there are virtually hundreds of
exercise programs to choose from--all
designed to help you get fit. There are,
of course, the traditional forms of
exercise like walking, cycling or
running, and weight training as well as
a more organic approach which
essentially involves keeping your body
moving whether it’s taking the stairs,
gardening, or playing with your kids in
the park. In addition, there are
structured fitness programs that focus
on various body parts or employ specific
techniques, such as kickboxing, yoga and
Pilates. If you have the time and
financial resources, you can even hire a
personal trainer, who can create custom
workouts or personal fitness programs
designed just for you.
With all of these options available, how
do you determine which type of fitness
program is right for you? A good
starting point is to answer the
following questions:
1. What are you hoping to accomplish?
2. What is your current level of fitness?
3. What motivates you?
What Are You Hoping to Accomplish?
It’s useful to first determine what
your personal fitness goals are. Are you
hoping to lose weight or maintain your
current weight? Do you want to build
muscle or improve flexibility? Or do you
simply want to improve your overall
fitness and health?
For weight loss, doing some form
of cardiovascular exercise, such as
running, cycling or walking five days a
week for thirty minutes or more is
generally recommended. It’s also more
effective to mix things up by varying
the intensity and length of your
workouts. And although aerobic activity
is great for preventing weight gain or
for weight management, it's not the
perfect method, when done exclusively,
for weight loss. For toning and shaping,
you must add some type of resistance
training like lifting weights, using
weight machines or performing
body-weight exercises like push-ups.
Resistance training has the added
advantage of raising your metabolic rate
so that you burn more calories which is
a huge advantage if weight loss is your
goal.
If muscle building is your goal,
the most important form of exercise is
weightlifting, which must be done
correctly and with proper form. To build
muscle, your routine must provide the
best workout for your entire body
without overtraining. You must also
include the most effective muscle
building exercises that involve compound
movements, that is, exercises that
require your body to use more than one
muscle. Although there are hundreds of
different exercises and machines
designed to target each muscle group,
there are four that have the greatest
effect. In general, the four most
effective muscle building exercises are
squats, deadlifts, the bench press and
the military press. Some cross training,
such as aerobic and flexibility
exercises, should also be included in
your routine.
To increase flexibility, your
program should include a series of
specific stretching exercises or be part
of a larger exercise routine such as
yoga or Pilates. Flexibility exercises
involve gentle, stretching movements
that increase the length of your muscles
as well as the range of motion in your
joints. Typically, a stretching session
involves a minute or two focusing on
each muscle. Although flexibility
exercises don't provide the marked
overall benefits of aerobic or
resistance exercise, regular stretching
can be an effective method for
maintaining your body's ease of movement
as well as for improving your posture. A
few minutes a day of gentle flexibility
exercises can also be very physically
and mentally relaxing.
What is Your Current Level of
Fitness?
In general, you can assess your
current level of fitness using the
following guidelines:
-
Level 1: You never, or rarely,
participate in aerobic activity.
-
Level 2: You comfortably
participate in aerobic activity for
at least 20 minutes, three times per
week.
-
Level 3: You comfortably
participate in aerobic activity for
at least 30 minutes, three to four
times per week.
Whatever
exercise program you choose, starting at
a low intensity and building up
gradually over a period of weeks is
essential to avoid unwanted overuse
injuries and burnout. The duration of
the exercise and the level of intensity
you begin your program with should be
determined by your current level of
fitness.
What Motivates You?
The real challenge for anyone
following a regular program of exercise
is staying motivated. When the weather
is bad or you’re just tired, your
exercise routine is probably the first
thing to get sacrificed. The following
are some simple guidelines that may help
you stick with your program:
-
Start
safely: Check with your doctor
before you begin any exercise
program and take the time to get
proper instruction before trying a
new technique.
-
Choose
a workout you enjoy: It is critical
to choose a form of exercise that
you enjoy—otherwise, it will be
virtually impossible to stick with
it.
-
Set
realistic goals: Establish clear
objectives and set challenging, yet
achievable goals
Just like
results from exercise, establishing
motivation and consistency will take
some perseverance--keep your short and
long term goals in mind, and enjoy the
journey!
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