How to Structure an Effective Workout Program
by
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
separate 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
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Email:bravesst@optonline.net
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