08/29/2022
Personally Fit Quarterly Newsletter…thought I would trial bringing this back, so let me know if you find it interesting, helpful and/or hopefully not too boring. Haha!
August 2022…From Jim Flood, PT, Owner of Personally Fit, Inc.
The Perfect Workout
Most of us are in the same boat with exercise…we know we should exercise, we feel better after we exercise, but we don’t have time to waste in pursuing an exercise plan. I thought it might be helpful to outline my version of the key components to exercise in support of weight loss, improved lean muscle mass, and general fitness.
What are the key aspects of an effective exercise plan?
Well, if you are like me, it is difficult to exercise every day with work and life schedules so I shoot for three efficient, timely workouts per week and if I can grab some additional workout time during the remainder of the week, I do what I can. But I commit to three days of work per week and give myself one hour to complete the task, start to finish.
If you are going to select just one type of exercise for your program, go with cardiovascular exercise-any exercise that gets your heart rate up and keeps it up for a prolonged amount of time. This type of exercise, like walking, running, biking, swimming exercises the heart muscle and makes it stronger, increases your metabolic rate for burning calories, and typically utilizes major muscle groups to accomplish the task, which helps your lean body mass. One way to test if you are exercising “hard enough-at the correct intensity”; You should be able to talk to an exercise partner without gasping for breath, but you shouldn’t be able to sing to them. A total of 30 minutes of cardiovascular exercise is a good goal.
What makes it the “perfect workout”?
Well, if you are trying to burn more calories, shape your body, and work on things like osteoporosis prevention and protection against arthritic changes, then you need to do some muscle strengthening in your workout. Here is my favorite strength workout formula:
1. Pick 8-10 major muscle groups that you want to strengthen. My favorites are chest, back, shoulder, biceps, triceps, quads, buttocks, hamstrings, calves and core/abdominals.
2. Start with a weight that you can perform at least ten repetitions. If it is easy complete up to twenty repetitions, go up in weight next workout and start with ten repetitions again.
3. Do your strength training in circuit fashion…don’t rest and go from one machine to the next. Alternating arm and leg machines works well because you can rest one body part while exercising the next.
4. Complete one to three sets of the program depending upon the time that you have for that workout.
To make the workout “perfect” simply combine your cardiovascular and strength training into the same workout with this formula:
1. Start with 5-10 minutes of cardio on your favorite machine ie treadmill or bike or elliptical in the gym.
2. Then immediately go to your “circuit of strength training” and do one set through on each piece of equipment-or learn how to do them using free weights (a personal trainer is good for helping with this).
3. Get back on another different piece of cardio equipment for another 5-10 minutes. Changing the equipment is great for “cross training” which uses different muscle groups and reduce the repetitious stress from doing the same thing every workout.
4. Repeat your strength circuit again.
5. Repeat your last 5-10 minutes of cardiovascular on your choice of equipment.
6. Complete the last circuit of strength training.
If you really make an effort to keep trucking between exercises, you can keep your heart rate up the entire workout and it is tough. I always recommend starting with one strength circuit and progressing to two, then three as you get a higher fitness level. Remember, its always easier to start with the help of a professional like a personal trainer or physical therapist. If you are serious about trying this proven format for improving your fitness level, improving lean body mass, developing a healthy heart and making that change in 2022, Personally Fit is the place for you!
We are offering a fitness special of three months of membership for $99 for new clients. Call and ask how to take advantage of this limited time offer.
We are also offering three 30-minute one-on-one sessions with our personal trainer, Zach Middleton, for the same price of $99…if you would like to have instruction in completing the program. So…no excuses…if you are ready for a workout change and up for the challenge give us a call!
Jim
*You can pick up your copy of the Perfect Workout in the lobby at Personally Fit!
