Exercise

INTRODUCTION


The inclusion of physical activity into your lifestyle is defined by your purpose for doing it and your personal priorities.  Failing to account for the realities of our hectic schedules or engaging in activities we don't enjoy only encourages us to avoid being active.   More often than not, we talk of the benefits of training routines, or of going to the gym, however, what is important to remember, is that the benefits of physical activity are not defined by a place or a routine, but rather by your commitment to three simple rules: show up, work hard, and recuperate.  Being active is about finding the balance and the activity that is right for you.


RULES


1.  Show up
  • This means doing what you said you would do, when you said you would do it.  If you said you were going to work out three times per week, then work out three times per week.


2.  Work hard
  • Showing up is a very important first step, but if you aren't pushing yourself ,then you might as well have stayed home.  You should rate your effort on a scale of 1 to 10, with 1 being the least amount of effort exerted, and 10 being your maximum level of effort.  With the exception of warming up and cooling down, you should always be working at 80% of your maximum capacity. 


3.  Recuperate
  • Never deny yourself sleep.  Physical activity tears down and impairs important bodily functions.  The recuperation process helps you repair the damage that takes place during physical exertion and improve upon your previous physical composition.

RECOMENDATIONS
  • 30 minutes of moderate physical activity 5 days per week, or 20 minutes of intense activity 3 days per week for cardiovascular health
  • 8 to 10 resistance exercises of 8 to 12 repetitions of each exercise 2 times per week training for the entire body for muscular endurance and strength
Health Canada has similar recommendations.


I have learned from my personal experience that the most beneficial results are achieved by performing 20 minutes, 3 days per week, of a moderately intense cardiovascular (aka cardio) activity accompanied by 45 to 60 minutes, 3 to 4 days per week, of  moderately intense  resistance activity.  I recommend performing your cardio routine on different days than your resistance training. As I previously stated, not everyone will seek results in the gym, although that is much of the focus here.   You need to find what is right for you. REMEMBER: when looking at your daily routine to determine how and when you will work out, the amount of time and effort you exert on a CONSISTENT BASIS is directly related to the results you will achieve!


Suggested Workout Routines

Strength Training/Fat Burning Workout
http://www.strongshape.com/strength-training-workout.html
http://exercise.about.com/cs/exerciseworkouts/l/bltotalworkout.htm

Circuit Training
http://www.strongshape.com/circuit-workouts.html

The Quicky (When you can't fit in a full blown workout)
http://www.strongshape.com/20-minute-workouts.html

Body-weight Exercises
http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm

The Travel Workout
http://exercise.about.com/library/bltravelworkout.htm
Subscribe to: Posts (Atom)
DISCLAIMER: The content contained herein is intended for information purposes only. Always consult a physician before starting or changing any exercise program or nutrition regime.