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HOW TO STRUTCTURE AN EFFECTIVE WORKOUT PROGRAM
Michael Stefano
We all want, and even expect, our exercise programs to deliver.
The problem is most people don't take a close look what they
really expect to gain and how much time and energy they can
devote to achieving it.
Time
The first decision you'll have to make is how much time you are
willing or able to devote to your program. The time factor involves
two seperate elements, how many days a week you can train
and how much time you can devote to each workout. Ideally,
you'll be able to alternate strength- and aerobic-training sessions,
which might require four or five days a week.
If you can only squeeze in three days a week, you might opt for
a program that combines the two workouts. Be flexible and make
your schedule work for you.
Goals
You've also got to ask yourself certain questions about what
you expect to get from your exercise program. Are you more
interested in improving health or looking better? Do you want to
trim down and lose fat, or bulk up and gain muscle? The answers
to these questions will decide what type of training you'll do most
often and exactly how you'll train within each session.
Certain Rules Apply
-Do more aerobic and less strength training for fat loss and cardio
health.
-Use a light resistance and high repetitions (more than 15) to increase
endurance and muscle tone.
-Use a heavy resistance and low repetitions (less than eight) to
increase strength and muscle mass.
-A moderate resistance that allows you to complete 8 to 15 reps
is ideal as it accomplishes a little of both endurance and strength gains.
-Determine how much weight you should lift in each set by setting
the ideal number of repetitions to be completed that coincides with
your individual goals.
Taking the time to structure your program to meet your individual
needs and time restraints will get results. Finding a way to squeeze in
three to five 30-minute sessions a week, while adjusting the type of
training you do to deliver the results you want, will keep you on the
path to weight loss, muscle tone, or any other goals you might have set
for yourself.
About the Author
Michael Stefano: New York City firefighter and author of
The Firefighter's Workout Book, The 30 Minute-a-day
Train-for-life Program for Men and Women
Special Offer: Lose weight and get in shape with the
FREE Train For Life Newsletter
Subscribe at: http://www.firefightersworkout.com
Email:bravesst@...
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