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Design Your Own Fitness Program

Someone once said insanity is doing the same thing over and over again and expecting a different result. Keep this in mind when you design your own fitness program. Be flexible. Find results with F.I.T: When it comes to a fitness plan, you have three main variables to work with: frequency, intensity and time. Did you happen to notice the three words spell out F.I.T.? If you reach a plateau with your fitness plan, manipulate the three F.I.T. variables. For example, if you aren't getting in better shape by exercising three days a week, add a day. If you aren't seeing success by keeping your heart rate in the 65 to 75 percent of your maximum heart rate zone; then, bump it up to 85 percent. You don't want to exceed 85 percent because that's the top range of the fat-burning zone. Finally, if your weight loss stalls, increase the time you send during each workout. If you are used to exercising for 20 minutes, bump it up to 30.

Start a fitness journal

One of the first steps to getting in shape with your own fitness plan is to assess your baseline fitness level. You will need to look at factors in addition to your weight. Write down your weight, body fat percentage, pounds of lean muscle mass, pounds of body fat, pounds of bone mass, inches for calves, thighs, hips, stomach, waist, arms and chest. Record your pulse rate after walking a mile. Also, write down how long it took you to walk a mile.

If you are wondering about how you know your percentage of body fat and pounds of lean muscle mass, it's a matter of either using a special scale that gives a very accurate measurement of those factors, or seeing a trainer who can use other tools. In the long run, it's less expensive to purchase a body fat scale which can cost $50 to $150. Also invest in a heart-rate monitor.

Don't write down your results every day or you will be disappointed. Recording your results once a week should suffice. Or you may want to record your body fat and weight every week, but your measurements and timed mile once a month.

Set your fitness goals

The next step to inventing your own fitness plan is to come up with concrete goals. Think about whether or not you want to train for a marathon, be able to use two risers instead of no risers or one risers in your step aerobic class without exceeding your maximum heart rate. After creating a few goals, set deadlines and write down what you are going to do every day and every week to meet your goal. Just make sure to include some down time. A critical part of your fitness plan should be recovery time. Having sufficient recovery time allows your body to heal. If you are engaged in high-impact, high-intensity exercise, consider giving yourself every other day off. If you are involved in low-impact exercises, feel free to be active six days a week. Everyone needs at least one day of rest.

Make a few wise purchases

You are more likely to meet your weight loss goals and stick to your fitness plan if you have the right equipment. Not everyone has it in their budget to buy every fitness gadget out there. Your priorities could be arranged as follows: the right athletic shoes, a scale that measures body fat, lean muscle mass and other factors, a heart-rate monitor, weights, a pedometer, a yoga mat, exercise CD's, a bicycle and a treadmill.

Even if you are on a budget you can get in shape. Just make sure your fitness plan combines aerobic exercise with strength training and stretching or flexibility such as yoga.

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