Making a Schedule
The key to seeing results is making a schedule and sticking
to it! Decide on what activities you
will be involved in and how often you will be performing these duties. It is said that the recommended daily
activity be at least 30 minutes 5 times a week.
Then with muscle training not to over work your muscles and have at
least 1 day in between.
Let your body adjust
to change! When you first start
changing your food intake and daily activity, your body will be totally
confused! Your body will be shocked and
start saving and storing its sugar because it thinks it is starving! In about 3-4 weeks, your body will adjust and
realize that it is getting fed so it will adjust and stop storing so much
sugar. It will then hopefully begin to
start using that “stored sugar” and you will start to begin seeing results.
I believe that a month after your body adjusts, you should
throw in exercise! Your body is very
smart and it adjusts to any routine in about 6 weeks. So I think I should adjust my workout
routines about every 4-6 weeks. I can
change it by adding more reps, more weight, or change the exercise itself.
One must remember that a Workout Routine consists of:
- Warm Up – warm up muscles and get them ready
- Cardio / strength training
- Cook Down- stretch and relax the muscles worked
- Interval Training (Optional)- are little bursts of extra fast activity that burns even more calories!
And most importantly, the longer the workout the longer the warm
up and cool down!
A Sample Workout Routine
Warm Up (5-10
minutes overall)
- Jump rope
- Walk in place
- Slow dance moves
- Dance to your favorite beat
Aerobic (2-5 times
a week, 30-60 minutes overall)
- walk
- run
- swim
- bike
riding
- Wii
fitness games
Anaerobic (on non
consecutive days, 2 times a week, 20 minutes or dependant upon number of sets
and reps done)
- Lunges
- Squats
- Push ups
- Crunches
- Videos
Cool Down (5-10
minutes overall)
- Stretch / Flexibility
- Meditate
- Walk
slower in place
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