Back in the late 1800s, a spiritual, "Dry Bones," explained the the leg bone connected to the knee bone, and that the head bone connected to the neck bone. While the song was actually a biblical reference, it does an excellent job at explaining how the body works as an interconnected unit. Thus, when planning an exercise program, be use to include exercises for the entire body.
Aerobic Acitivty
Aerobic exercise is the foundation of any total body exercise plan. Combined with proper diet, it is the only way to reduce body fat. Exercising to lose inches is an exercise in futility. You need to avoid ingesting excess fat and burn fat through aerobic exercise. The American College of Sports Medicine suggests that you perform a minimum of 30 minutes of aerobic exercise five days a week.
Strength Training
The American College of Sports Medicine also suggests that you perform 8 to 10 exercises that train every muscle group. Beginners can strength train two or three times weekly, and advanced weightlifters can train four to five days weekly. Beginners should allow for 48 hours rest between training days. Those on a four- to five-day workout schedule should not work the same muscle group on two consecutive days. Perform one to three sets of 8 to 12 repetitions.
Muscle Training Sequence
When you perform exercises such as the bench press and the lat-pulldown, the smaller, weaker muscles, such as the triceps and biceps, assist in the movement. Isolation exercises for these muscles should be performed after completing the multijoint exercises that work on the larger muscles. For example, if you tire the triceps before performing the bench press, you will be unable to perform the chest press in good form.
Correcting Muscular Imbalance
Many people have a tendency to put special emphasis on what trainers call the "beach muscles." This can exacerbate certain genetic muscular imbalances. For example, the pectoral muscles are often stronger than the upper back muscles. However, performing extra sets on the chest fly without performing adequate sets on the seated row or lat pulldown can create a slouched posture.
Preventing Burnout
Adhering to a total body exercise plan is crucial to its success. If you find yourself getting bored with the program, consider adding some variety. You can substitute an aerobic dance class or a pool workout for your daily run. You can add variety to your weight training workout by substituting the weight machines for cables and free weights, and performing exercises on balance training devices such as the stability ball or a balance board.
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