Gunnar Peterson, certified personal trainer and fitness author, trains celebrities and professional athlete. He focuses on functional training methods that benefit daily life activities. Peterson’s workouts feature compound exercises and include a combination of strength training exercises, bodyweight training, free weights and cardiovascular exercise. Peterson recommends eating a balanced diet and consuming carbohydrates, protein and fats with each meal. Adhering to Peterson’s exercise recommendations can help you meet the American College of Sports Medicine’s physical activity guidelines.
Peterson’s training principles include adding variety to each workout and exercising consistently. He’s an advocate of trying new techniques and incorporating various pieces of fitness equipment into training, such as stability balls, rock climbing walls, barbells, dumbbells and resistance bands, according to Laurel and Sharon House in “The Celebrity Guru’s Guide to Serenity.” Adding new exercises and workout combinations prevents boredom, increases exercise adherence, and promotes muscular growth and exercise progress, Peterson notes.
Peterson advocates consuming 3 to 5 oz. of protein per meal, such as chicken, tofu or turkey, according to the April 2007 issue of “Fitness RX.” He recommends completely avoiding white flour and sugar, and consuming fruits and vegetables instead. The carbohydrates that fruits and vegetables contain provide energy for the body to use during intense workouts. For healthy fat consumption, mix 2 tbsp. of olive oil with your salads for your meals, Peterson suggests. A sample meal might include 3 oz. of baked chicken breast, a cup of steamed broccoli, salad with olive oil and vinegar, and fruit for dessert.
A weekly exercise plan that Peterson recommends includes six days of intense training, followed by a day of complete rest from physical activity. The first day consists of 45 minutes of circuit training, followed by 30 minutes of aerobic exercise, such as walking or elliptical training. Perform 60 minutes of cardio and 50 minutes of strength training on the second and fourth days. Day three consists of a 45-minute workout, followed by 30 minutes of cardio interval training. Day five, a comparatively lighter training day, includes 25 minutes of strength training exercises, as well as 25 minutes of high-intensity cardio. Perform 60 minutes of moderately intense aerobic activity on the final training day of the week.
The benefits of incorporating regular exercise into your daily regimen include weight management, improved sleep and increased energy and stamina, according to MayoClinic.com. Regular exercise also helps combat chronic diseases, such as osteoporosis and heart disease. Using Peterson’s principle of exercise variety helps people to stick with their exercise regimens and can avoid the plateau effect, which leads to improved fitness levels, according to the National Federation of Professional Trainers.
Peterson warns against following a fitness regimen that’s overly easy or believing in product manufacturers’ claims that exercise should be work-free. Research any claims health-product and exercise-equipment manufacturers make, he says, and focus on the basic principles of regular diet and exercise instead.
- “The Celebrity Guru’s Guide to Serenity"; Laurel and Sharon House; 2004
- "Fitness RX"; Get a Tomb Raider Body with Gunnar Peterson; April; 2007
- MayoClinic.com: Exercise: Seven Benefits of Regular Physical Activity
- "Weight Training Manual"; National Federation of Professional Trainers; 2006