Setting Up A Basic Exercise Program
There are two basic things you need to know when you’re setting up an exercise program.
1. Your body needs at least twenty to forty minutes of aerobic activity three to four times per week.
2. You need to include strength training at least twice per week, but preferably three times a week.
If you absolutely, positively are going to choose between cardio exercise or strength exercise – choose aerobic exercise. With that choice you are exercising your heart muscle and aside from the obvious advantage to that, the aerobic workout can help you maintain your weight loss.
You need to remember that muscle burns fat, so if you can add in approximately 50 push-ups before your aerobic workout, you will start to reap the benefits….
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of your aerobic workout, your body is burning approximately eighty percent carbohydrates and twenty percent fat. So, if your goal is to decrease your body weight, you want to burn more fat and less carbs, right?
Well, the next twenty minutes will get you into about a fifty/fifty mode. You’re burning a bit more fat than you were and that’s a great thing.
If you exercise beyond forty minutes, you will be burning approximately eighty percent fat. Let’s be real though, the majority of people are not going to exercise for that long period of time. Twenty to thirty minutes of aerobic exercise is about average.
If you start out with pushups, you actually start the aerobic activity…not much, but it is a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.
Okay – Lets begin! First, find an aerobic activity you like. A variety of exercise is recommended so you can keep your workouts enjoyable and having the variety will help keep your workout from getting stale.
Let’s say running is an exercise you enjoy and you also like aerobics, For example, you enjoy using some of the exercise DVDs from Denise Austin.
Now, plan your schedule by selecting which days and times you are available to exercise. Make it at minimum three days per week and do not take more than two days off consecutively. The most popular workout schedule is Monday, Wednesday and Friday.
The vast majority of fitness experts highly recommend to exercise at the same designated time on those days; it’s not necessary but it can help get you into a routine and you’re more likely to continue.
If you’re not going to included strength training, as mentioned previously, at minimum do a few reps of push-ups.
Make sure to start your workout with a brief warm up, and gradually pick up the pace. If you’re following an exercise DVD, it’s easy to know what intensity you should be doing. If you will be running, try throwing in periods of sprinting along the way, followed by slower running. This will definitely get you into shape.
Try to complete the aerobic DVD workout on the days you don’t feel like running and on the days you feel like going on a run, go run.
If you decide to strength train as well, complete this 2-3 times a week! A great workout should consist of:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to 2-3 sets of eight reps for each exercise. By doing this will give you a total body workout.
complete this routine for a month and see if you do not feel a difference.
Natasha Hopkins strives to inspire people who are looking to lose weight and get healthy by sharing her Nutrisystem success story. For more information please visit http://www.my-weightloss-journey.com