200816 Getting stronger
200816 Getting stronger
It may come as a shock to you but you don’t need a lot of fancy machines, stability balls, balance pads or hundreds of dollars worth of supplements each month to get strong. What you do need, along with a plan, is the desire and persistence to keep working out with weights -that’s all. Pure and simple isn’t it?
While there may be a bit more to the equation than offered up above it’s still a lot simpler than most commercial training facilities will have you believe. Take a look at what you already may have in your training arsenal:
- If you can walk, jog, run or ride a bicycle then you have your cardio component covered.
- If you can bend over or move in various directions the flexibility portion is available and
- If you have a set of barbells from one to three hundred pounds the resistance piece is in place.
Each of these three parts is essential to a well rounded fitness program and neglecting any one of them will make your efforts at becoming fit unbalanced.
For example, if you are able to run miles on end but can’t carry your groceries from the car to the house then all the cardio work you have faithfully performed over the years is wasted. You need strength to maintain a healthy living from day to day.
Further more if you are unable to bend over and pick up the newspaper from the walk or have a hard time tying your shoes because you can’t reach down that far then your flexibility is in dire shape and needs to be addressed.
Spring time in this great Country of ours is a time for renewal, a time to get away from the winter doldrums and start going again on your fitness aspirations. You do want to be in better shape don’t you?
Here is a quick and down to earth training program that most anyone will be able to follow. If in doubt though check with your doctor and run it past them. In most cases you will be able to do this program without much difficulty.
At the get go this program will take up approximately five minutes of your time each day. I realize that five minutes is not much but the idea is to get used to doing something for yourself every single day. Pick a time that you know you can set aside every day. It can be five minutes as soon as you wake up or just before going to bed. Some people find that by exercising just before bedtime that it keeps them awake. So you might want to take this into consideration.
Once you have decided on this particular time slot stick with it. The first time you make an allowance for not exercising in ‘your time slot’ the next excuse for missing soon appears. It won’t be long before you are no longer exercising. This is the slippery slope of foregoing a session.
The five day per week program will change the training emphasis every week. During the first week you do your strength training three times, your cardio twice and your flexibility every day. On the next week do cardio three times and strength training twice with flexibility every day. Keep a work out logbook.
On the strength days work the major muscle groups, i.e. shoulders, chest, upper back, lower back, legs arms and abdomen for two to three sets of eight to ten repetitions. Work quickly and keep your heart rate up in the target zone for your age.
When working on your cardiovascular choice of exercise add only ten percent to the time or distance every other week depending on your progress.
Emphasizing your range of motion at the end of each training session will result in noticeable range of motion increases. Hold each stretch for around ten to fifteen seconds but not in positions of pain. Mild discomfort is the lesson to be learned here.