Thursday, October 7, 2010

Why Most People Fail To Get Fit

Most people fail at fitness programs because they don't plan to succeed. Designing a fitness program is easier than you think. If you don't set clear goals and end up doing the wrong thing it leads to poor results, discouragement and abandonment of the fitness program.

The fundamental structure of a good fitness program.

  1. Complete a fitness assessment
  2. Decide your goals
  3. Fit your goals to your body type of exercise personality
  4. Plan your program
  5. Educate yourself on correct technique and progressions
  6. Add accountability
  7. Schedule your exercise sessions

Start With Your Goals

Setting realistic fitness goals gets your brain engaged in your actions and acts as a reality check. For instance, if you set goals that are inappropriate to your body type, you will only end up disappointed. Set time lines on your goals.

Making your goals specific, in terms of time and frequency also helps to schedule in your fitness program. We all know the biggest excuse for not exercising is not having enough time, and we all know how difficult it is to get started. Having a clear set of goals, from which you can define a detailed action plan really helps get your on your way.

Customize Your Program To Your Body Type

There are three body types, each of which has definite impact on your fitness program goals:

Ectomorphs - tend to be thin and generally don't have to worry about weight or body fat but do find it more difficult to build lean muscle mass. Your fitness program needs to concentrate on keeping a good fat cover and building strength in the spine and joints, which are not supported by muscle structure. Avoid aiming for too much flexibility - as your joints are not sufficiently supported to prevent inappropriate movement.

Mesomorphs - regarded as the performance physique, being athletic and strong. Mesomorphs find it easy to develop toned muscle, but do tend to gain weight easily. They can also lose weight faster to reveal good muscle below, so your fitness program needs to balance cardio, strength and flexibility.

Endomorphs - are the true power athletes with stout and shapely bodies. The endomorphs natural strength is in danger of injury from over performing. This leads to damage to joints and muscle, including heart muscle. A good program for endomorphs is to focus on cardio and joint flexibility and strength.

Select Your Exercise Types

  • Aerobic or Cardiac Exercise - short intense bursts [75% max], followed by slower recovery intervals to stimulate growth hormone, strengthen the heart and improve lung capacity.
  • Anaerobic Exercise - more focused on strength, endurance and flexibility. A slow and steady pace increases muscle endurance and oxygen utilization.
  • Stretching Exercises - builds strength and flexibility
  • Strength - weight training with hand weights or machines to build muscle
  • Balance - to assist overall movement
  • Sports Specific - exercises that build strength, balance and flexibility for a specific action such as a golf swing.
  • Breathing -learning to breathe correctly optimises oxygen intake and focuses the mind.

Match Your Exercise Type To Your Fitness Personality

You are more likely to stick with an exercise you enjoy, especially when starting out. In each category of exercise you can choose options that are indoors, or outside, alone or with company.

Schedule Your Workouts

Whatever your choice, the key element of a well designed exercise plan is to incorporate a range of muscle building and cardiac exercise for at least 30 minutes 5 times per week. Start out with exercise that maintains your heart rate at this level for 20 continuous minutes at least three time a week. Progress by increasing to :

  • 4 sessions a week.
  • 30 mins per session
  • 5 sessions a week.
  • 45 mins per session

Then replace some sessions with other exercise types for a balanced fitness program

Basic Workout Session Structure

  1. Warm up - light exercise for 5 minutes
  2. Stretch - muscle groups you will use during the workout
  3. Workout - Start light, ease into hard work. Resist the temptation to do more than you can. Take time to master the correct form. Use weights with which you can complete, with good form, three sets of 12 to 15 reps.
  4. Stretch - muscle groups used
  5. Cool down - 5-10 minutes of total body light intensity exercise to help prevent build up of toxins in the muscles and give the body time to return to normal functioning.
  6. Recovery - Hydrate and feed the muscles depending upon the intensity of the workout. Avoid hot showers until your body temperature is back in a normal range.

Avoid Over training. Muscles need rest between workouts. Overworking puts pressure on the joints resulting in injury and a reduction in performance. Don't jump straight into a hot shower after vigorous exercise. Managing Progress by measuring results regularly and revise your plan.

Our next article will cover Advanced Fitness Training Techniques, or you can find more information in our Anti aging Bodybuilding section.

And remember, fitness is a long term proposition not a short term endeavor.

Do you want Guaranteed Results?? Try my FREE 7 Day Trial online fitness program, click below.

Train Hard!

Adam Freeman
Master Personal Trainer

No comments:


© OMB Designs