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Truly Huge Fitness Tips
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Fitness Tips For 7/11/2007
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Creating A Physical Fitness Plan
WHAT SORT OF FITNESS PLAN SHOULD I EMBARK ON?
Before embarking on any voyage, you must assess your present
position before you can chart a course for new horizons. In fitness
terms, this means that you must evaluate your present physical
condition before starting a workout plan. Poor planning usually
translates into poor performance.
MEASURING YOUR RESTING HEART RATE
Your resting heart rate is an important measuring stick of your
overall fitness. The only time to get an accurate reading is first
thing in the morning, BEFORE you leave your bed. The best way
to get your heart rate would be to use a monitor. But, if you do not
have access to one, then all you have to do is to count the number
of heart beats in 10 seconds and multiply that by 6. Your next
question probably is "what is normal?" and "what do I want my
heart rate to be?"
Men--------approx.72 BPM
Women---approx.80 BPM
If your resting heart rate is ABOVE these numbers, then your
health may be at risk, and your first priority should be to lower
your resting heart rate. If your resting heart rate is BELOW these
numbers, you already have a head start, and can only improve. If
you're a goal-oriented person, and we know you are, here is a
list of possible goals in regard to resting heart rates.
1st goal--60-65 BPM (above average)
2nd goal--55-59 BPM (good)
3rd goal--50-54 BPM (very good)
4th goal--40-49 BPM (excellent) world-class marathoners
EVALUATING YOUR BODY
Use a mirror to evaluate your body at regularly scheduled intervals.
Try not to be too hard on yourself; progress takes time. On the
other hand, try not to become too narcissistic because you'll lose
all your friends. When you judge your physique, try to be objective
and make an accurate assessment. Pick specific body parts (and
after making sure you will be able to reproduce a same-site
measurement) and record circumference measurements at
regularly scheduled intervals. You may even want to take
photographs of yourself periodically to chronicle your progress.
SETTING GOALS
The key element in goal setting is to set goals that are realistic,
attainable and measurable. Such as lowering your heart rate, or
reducing your body fat percentage as previously discussed. What
constitutes short term vs. long term? A short-term time frame would
be considered 4 to 6 weeks. An intermediate step would be 2 to 6
months. A long term would be 1 year to a lifetime.
HOW FAR SHOULD YOU GO?
Only you can answer this question. It depends on how hard you are
willing to work. How far do you want to go? At a minimum, you should
strive to reach your ideal bodyweight (based on % body fat), lower
your heart rate to an acceptable level, and develop sufficient muscle
tone to perform everyday tasks easily and have the energy to enjoy
life to its fullest.
SHORT TERM GOALS
As you start to reach your short-term goals, you should see differences
in the way your clothing fits, your energy level, and even in your
reflection in the mirror. Your decreased resting heart rate and body fat
percentage, as well as your increased stamina, lean body mass and
muscular strength, will motivate you to continue your progress!
INTERMEDIATE GOALS
Your intermediate goals (6 month-1 year) will be a continuation of your
short-term goals. Always with an eye and emphasis on progression.
When you are in the intermediate phase, you will continue to progress
(although not necessarily in a linear fashion).
LONG TERM GOALS
Long term goals (1 year to a lifetime) will be either a continuation of your
intermediate phase, a set of new goals (more challenging), or a program
of maintenance. It's up to you. Be aware that as you become more fit, it
becomes more difficult to affect dramatic changes in your appearance.
But don't be discouraged. By changing your workouts and exercises and
repetition you will be able to force your body to continue to adapt.
There will be times when you will reach a plateau or a temporary sticking
point. To break out of a plateau, you must vary your exercises and
techniques. Only by hard work, proper planning, good nutritional
practices, adequate rest and awareness of life's demands, will you be
able to coax, abuse and cajole your body into continuous adaptation.
NUTRITION AND REST ARE ESSENTIAL
A good diet is essential for fitness, you will not gain strength, lose fat,
etc, if you are not eating right for those goals. And finally, never work out
a body part if it still hasn't recovered from a previous workout. When
muscles are tired or sore, it is their way of saying "We need more
time to recover!"
Poor nutrition, insufficient sleep, and excessive stress are
counterproductive to your exercise program. All the exercise in
the world won't result in a fit body if you don't eat right, sleep and
rest enough.
