Every issue of the various fitness and bodybuilding magazines boasts articles featuring various workouts and exercise programs. Cable and satellite television broadcast exercise shows that are "guaranteed" to get you in shape. All the while, exercise scientists and other fitness professionals point out that exercise is not a "one size fits all" endeavor, and you have to develop an exercise program that suits you personally. Developing a system of exercise that suits your needs and goals, as well as your body, is a matter of tweaking and fine-tuning the fundamentals of exercise to suit you.
Resistance Training
Step 1
Follow the FITT principles when developing a fitness exercise program. Frequency, Intensity, Time and Type can answer most of the issues you will have with planning exercise.
Step 2
Plan to lift weights at least two to three times per week. Bodybuilding expert and author Stuart McRoberts, in his book "Beyond Brawn," explains that for the average exercise enthusiast, the greatest strength-training gains will be made by allowing 48 to 72 hours of rest between training sessions. This allows for adequate recovery of the muscles and energy systems needed to ensure further future gains.
Step 3
Lift as heavy a weight as you can manage, based on your goals. In his manual on "The Science of Strength Training," strength scientist and exercise physiologist Vladimir Zatsiorksy explains that for maximum strength gains, weights heavy enough to mandate a four-to-six repetition max per set are ideal. At the same time, he describes the five-to-twelve repetition max range as ideal for hypertrophy gains. Plan your strength-training program with these rules of intensity in mind.
Step 4
Keep your workout sessions as short as possible, while still maintaining a full-body training session. The use of multi-joint, compound movement exercises such as the squat, deadlift and bench press allow you to train your entire body, while keeping your training sessions less than an hour in duration.
Step 5
Focus on the type of strength training that will work best to obtain your goals. This will be determined by the nature of your sporting interest. For improving endurance, weight training with lighter weights and shorter rest intervals will benefit you the most. For traditional strength sports, such as football, strongman competition and pure strength, focus on lifting super-heavy weights and take long rest intervals, as long as three or four minutes in duration, to allow for maximal recovery of your energy systems. This will allow you to lift heavier weights for each set.
Cardiovascular Training
Step 1
Utilize the FITT factors when developing a cardiovascular training program as well. They apply equally well to cardio training as they do to strength training.
Step 2
Perform cardio exercise three to five times per week, depending on what your primary goal is. For improving endurance, perform more cardio. For simply maintaining heart health while gaining lean muscle mass, perform a minimal amount of cardio
Step 3
Vary your intensity level in your cardio training. The traditional doctrine, according to the National Academy of Sports Medicine, is that low-intensity cardio, such as long-distance running or cycling, is better for overall heart health; high-intensity cardio, in the form of sprints, is best for sport-specific conditioning when needed by competitive athletes.
Step 4
Determine the necessary amount of time to perform cardio exercise based on the same factors used to determine the appropriate intensity levels. For high-intensity cardio, you will necessarily be required to shorten the time dedicated to the exercise. Plan for longer training periods when performing low-intensity cardio exercise.The exact duration of your cardio should be determined based on the length of time you need to perform at maximal intensity while participating in your sport, according to Zatsiorsky.
Step 5
Determine the best type of cardio training for your goals. For most competitive athletes, participating in their sport-specific activity will be ideal. For recreational activities, running or walking may be more ideal, based on the other FITT factors.
Tips and Warnings
- Consider working with a strength and conditioning coach or another fitness professional in developing your exercise plan if you are new to fitness.
- Always consult your personal physician prior to engaging in any new exercise program.
References
- "Beyond Brawn;" Stuart McRoberts; 2007
- "NASM Essentials of Personal Fitness Training;" National Academy of Sports Medicine; 2007
- "Science of Strength Training;" Vladimir Zatsiorksy; 1995
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