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With the major festivities finally over, and the holiday season behind us, it's time to honor the age old American tradition and create your unique list of New Year's Resolutions. There is little doubt that losing weight and getting fit captures the top spot on many lists.
You could simply jot down a list of your most important fitness and/or weight loss goals on a piece of paper. Setting your goals down in writing helps put you in touch with what you really want. Or you could take it a step further, and split your list into the three sub-categories of Performance, Appearance, and Health, then ask yourself a couple of simple questions related to each.
The Three Fitness Sub-Categories
PERFORMANCE
Do you want more physical strength, endurance, coordination, agility, or flexibility? Do you want to improve performance in a specific sport or activity?
APPEARANCE
Are you tired of the way you look and want to lose some body fat? Do you want to put on muscle mass, or just tone up and trim trouble spots?
HEALTH
Do you want or need more energy to make it through a long day? Are you worried about rising blood pressure, blood sugar or cholesterol levels?
See the Performance/Appearance/Health charts below to help you decide upon the right exercises, based on your answers to the above questions. Maximize your results with Michael's Custom Workout: Click Here
Performance Chart
INCREASED STRENGTH
Strength or resistance training: Weight lifting, isometric exercises. Needs to be sustained for 15 to 45 minutes, and repeated 2 to 4 times weekly.
INCREASED ENDURANCE
Aerobic or circuit training: jogging, brisk walking, bicycle riding, resistance exercises done with light weight and little rest between sets. Must be sustained for at leat 15 to 60 minutes and repeated 2 to 6 times weekly.
INCREASED FLEXIBILITY
Flexibility training or stretching: static hold stretching exercises, PNF stretching, and yoga. Can be sustained for 5 to 30 minutes, and repeated 2 to 7 times weekly.
SPORT SPECIFIC IMPROVEMENT
Select movements that engage muscles involved in your particular sport or activity in much the same way as the activity itself. For example, a golfer needs upper body strength and flexibility. He'd select exercises that strengthen the upper body, while making sure to incorporate a sensible stretching routine to maintain speed and agility.
Appearance Chart
LOSE POUNDS AND INCHES
Aerobic or circuit training: jogging, brisk walking, bicycle riding, resistance exercises done with light weight and little rest between sets. Must be sustained for at least 15 to 60 minutes and repeated 2 to 6 times weekly.
FIRM UP AND TONE
Strength or resistance training: Weight lifting at moderate repetition ranges and isometric exercises. Needs to be sustained for 15 to 45 minutes, and repeated 2 to 4 times weekly.
BUILD MUSCLE
Strength or resistance training: Weight lifting at low repetition ranges and isometric exercises. Needs to be sustained for 15 to 45 minutes, and repeated 2 to 4 times weekly.
Health Chart
INCREASED ENERGY LEVEL
Moderate amounts of exercise has been shown to increase energy (as measured by oxygen uptake tests, VO2 Max). But more of a good thing isn't necessarily better. Overtraining can lead to increased fatigue and sabotage your entire program.
LOWER BLOOD PRESSURE, CHOLESTEROL, TRIGLYCERIDE
Aerobic/Resistance Training: Moderate amounts of both aerobic and strength training have been shown to have a positive impact on insulin production, blood pressure, cholesterol, and triglyceride levels; all major culprits associated with coronary artery, as well as other diseases.
Flexibility Training: The relaxation and stress-relieving benefits that come with stretching and yoga makes this a highly recommended addition to any health-oriented routine.
SPECIFIC HEALTH PROBLEM
Always see your doctor if you have a specific problem, or before embarking upon an exercise routine. Exercise is not meant as a substitute for medical care.
Be conscious of time frames when setting goals. More lofty aspirations, such as competing in your first mini-marathon may be long term (3 to 6 months), while dropping a few extra pounds might be an example of a short term, or more immediate goal.
Differentiate between long and short term goals by assigning a feasible time frame for completion that allows for an effective but safe approach. Combine this with sensible eating, and you'll be on your way to satisfying all your 2003 fitness and weight loss resolutions.
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Advice found on this website is meant for informational purposes only, and should not be considered medical advice for dealing with a given problem. Always use common sense when exercising, and see your doctor for any, and all serious medical conditions.
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GET FAT-FREE IN 2003