How to Create
Workouts that Work
by Michael Stefano
We all want, and even expect, our exercise programs to deliver. The problem is that most people don't take a close look at what they really expect to gain (goals), or 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:
1. Number of days per week (frequency)
2. Length of each workout (duration)
Ideally, you'll be able to alternate strength- and aerobic-training sessions, which might require four or five 20- to 30-minute-workouts. However, if you can only squeeze in three days a week, you might opt for a program that combines them both in a slightly longer session. Be flexible, and make your schedule work for you.
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Goals
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
1. Exercise at least 3 days a week for 20 to 30 minutes
2. Combine some aerobic, strength, and flexibility training
3. Do more aerobic and less strength training for fat loss
4. Do more strength and less aerobic for muscle toning
When Strength Training:
- 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.
Taking the time to structure your program to meet your individual needs and time restraints will get results. Then you can easily adjust the type of training you do to deliver the results YOU want, while you create a program that you'll stick with for a lifetime.
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