GH 101 – Fitness
Fitness
Like food, there are a lot of philosophies, fads, and claims when it comes to fitness. No, not all training is equal. Some is good, some is great, some is plain bad but all training useless if you don’t do it. Instead of worrying about finding “the best†plan find something that you like because the plan you will actually do is the best plan for you. Ideally, your weekly plan will incorporate some form of strenth training, cardio, and stretching.
Strength training – Muscle is really important for fat loss and overall health. As we get older we naturally lose muscle and the more muscle we have the more calories we burn while sitting in front of the computer. So someone who strength trains will burn more calories while surfing the internet than someone who does not because they have a higher resting metabolism. Strength training also helps maintain bone density and strengthens tendons and ligaments so you’ll be less prone to injury during every day activities. You’ll also look better in a bikini, if you care.
Full body or body part splits? Upper/lower or biceps/triceps. Free weights or machines? Is yoga strength training? What about pilates? Ahhh the madness of it all!!! While I have my opinion and preferences to these sort of questions, ultimately I say, do what you enjoy. I “enjoy” using barbells, dumbells, and kettlebells for metabolic circuits (One way to say I do a lot of compound exercises without much rest). I’m a big believer in short intense workouts. However, I have gotten good results from body part splits, enjoy some isolations, occasionally throw in a dvd, and I’m always open and willing to learn.
Despite being told otherwise from many fitness experts, I simply don’t believe there is ONE way to workout. If free weights scare the beejeebies out of you then use machines or find someone to help you. I’m not interested in debating what is “best” because best is relative. I’m interested in encouraging sedentary people to get moving and get healthy. Find something you like and will do and DO IT. That’s the key. If you hate the gym then try a dvd at home. If you hate weights then try a body weight routine or bands or Pilates. Aside from serious illnesses, injuries, or tragedies there really is no excuse. I’m not being a ________. I’m just being honest because I CARE. 😀 I really do.
Don’t worry about getting bulky. I used to worry about this ENDLESSLY. Frankly, I also used it as an excuse as to why I looked the way I did. After almost 2 years of HEAVY lifting I realize it’s just not going to happen. I won’t get bulky because I don’t have the testosterone needed to build large muscles. My biceps have actually shrunk to 10″ in circumference despite my best efforts to grow them. If this is a concern, I understand, but please trust me unless you are genetically inclined to build muscle easily you won’t be bulking up.
How often should I lift? Again it depends on your goals and your circumstances. On average, most people will benefit from from strength training 2-3 days a week. Although many people split the body up into 5 or even 6 day splits and do great. If you are just starting set a realistic goal of 2-3 days a week, 30 minutes a day. Make sure you train each body part at least once. If you are at a total loss and want my recommendation it is this: do three full body workouts a week. Remember to listen to your body and scale back your workouts as needed. For instance, decrease reps, weight, or sets as you need. Here is how I choose what weight to lift. Always make good form your number one priority. Modify moves as needed, such as, pushups on the knees as opposed to toes. Give your muscles a rest days in between your strength training days. I do this by either doing cardio the next day, working a different body part, or, as of late, using kettlebells at varying intensities.
Cardio – Heart disease is the number one killer of women in the United States. Cardiovascular training lowers blood pressure, lowers your risk of developing high blood pressure, increases HDL cholesterol (the good one), lowers your risk of developing type II diabetes and helps maintain a healthy body weight. All of which reduce your chances of heart disease.
Hiit? Intervals? Steady state? Treadmills? Stairmasters? Circuits? Basketball? Again, I have my personal preferences. I post a lot of interval workouts because I really believe in and have gotten great results from interval and HIIT cardio. It’s also not necessary to explain how to hop on the treadmill and jog at 5 mph for X amount of time which is considered steady state. I happen to prefer hard and fast cardio over easy and slow. Again, find something you enjoy. Mix it up. Try new cardio machines, sports, dvds…the possibilities are endless. Last year I discovered taekwondo and LOVE it. The point of cardio is to get your heart pumping and blood circulating. Most people will get some benefit from any sort of cardio. The type you choose will depend on your current fitness level, goals, and tastes because (again) if you don’t enjoy it you probably won’t do it.
Stretching – This is probably the most overlooked aspect of fitness. The benefits of flexibility training include reduced muscle tension, smoother muscular contractions, improved ease of movement, less soreness after workouts, and injury prevention. At the end of every workout I spend at least a few minutes stretching out my muscles. I know when I’m 65 I’ll be glad I did so I make the the time.
The way I put this into practice is by PLANNING. I plan a weeks worth of workouts on Sunday. I rarely go into my gym garage without a written plan. My planning has been invaluable. In my journal, which is a cheap spiral bound notebook, I write my workouts ahead of time (or copy one I want to try from the internet or a book) along with important information like how much weight I lifted, my reps, the time (if I’m doing a timed workout), and notes about I how felt (easy, hard, what was I thinking). It only sounds like more work than it is. In the long run, it saves me time just like making a grocery list. I also like seeing my progress. I tend to do the same workouts for 4-week blocks because it’s a simple way to measure my progress by trying to increase one of the variables each time I workout. It’s psychological trick to make me think working out is game. It makes it fun to try and beat the clock or my last weight lifted. It doesn’t happen every workout but I can look back and see the big picture which shows I am getting stronger and faster. I can also refer to my journal if I’ve fallen off the wagon. Recently, I was looking back to November 08 and saw I did pull ups on my own (which I quit practicing therefore have since been lost) and I was reminded that I can achieve my goals. It gave me a small boost of confidence and motivation as well.
For a long time my weekly fitness plan looked like this.
Monday – Full Body Strength Workout
Tuesday – Intervals or HIIT cardio
Wednesday – Full Body Strength Workout
Thursday – Intervals or HIIT or a Rest day
Friday – Full Body Strength Workout
Saturday – EASY relaxed long walk or hike. (steady state)
Sunday – REST
I got GREAT results from this schedule. The workouts were short and intense. My Saturday walks and hikes were more for my mental well-being than physical. Currently, my workouts are similar but without “formal” cardio. Instead, I count my taekwondo as cardio and adjust my strength training around my taekwondo classes. (Sparring has to be the MOST INTENSE cardio I have ever done.) It’s about finding a plan that works for you.
The only non-negotiable across the board fitness advice I have is make it count. You’re giving up part of your day, your time, your life, so use it well. Don’t read a magazine and dawdle on the treadmill going 2 mph and call it cardio. There’s nothing wrong with that if you enjoy it (or if it’s what your doctor recommended) but for most it’s not cardio. Don’t do a set of bicep curls with 1 pound dumbbells and call it strength training unless you’re 83 and bedridden. If you are one of those people who HATE to exercise then my advice. is “do it anyway”. Sorry. I don’t particularly like flossing my teeth but I do it anyway. Fitness needs to have the same priority and overtime don’t be surprised if you find yourself actually wanting to workout.
Don’t wait for the perfect fitness plan. There is no such thing. A mediocre plan is better than no plan. You owe it to yourself to get off the couch and do what your body was designed to do MOVE!!!!
I hope I didn’t come across harsh. I understand and reservations you may have. I’ve not always loved working out but overtime (a long time) I have learned to truly enjoy it and, at times, even crave it. If I was sitting on the couch with you I’d give you a hug and tell you that YOU CAN DO IT. Then I’d pull you up off the couch and I’d show you how to swing a kettlebell. 😉
In case, you missed the other 3 wheels they are here, here, and here!
xoxo
jenn
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This is my (almost) sane quest for insane health. Let's 
Harsh? No way lady! This series is so great. It’s strange because I know a lot of this stuff but this is all a great reminder and I love reading it from your POV …
I was doing splits and did a full-body last night and think I prefer the full-body! We’ll see what works for now but it’s nice to have options and change it up once in a while.
Thank you Michelle. I like switching things up too!