Workout Like A Pro Even If You Are Not!

“Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out.”

- Norman Mailer

Note: This guest post was written by personal development blogger Aaron Potts.

Information overload is running more and more rampant every day, yet despite this excess of information, many people are still lost when it comes to losing weight and safeguarding their health. There is so much information – much of it conflicting – that people just don’t know who to believe.

This guide is dedicated to helping the average person get the benefits of a professional exercise program, but without needing to actually hire a professional!

1. What is your Goal?

Amazingly, the average person never makes it successfully past this point because they think that they just want to “lose weight” or “be more healthy”. As with every other goal in your life, getting very specific is the necessary first step. Think more along the lines of “I want to lose 20 pounds” or “I want to get down to a 15% bodyfat level”. Those are just example goals that you might have, but getting that specific will help you to measure your progress as you move forward.

Also, by getting specific with your goal, you will give yourself a measurable target to aim for, which will help you immensely when it comes to staying focused.

2. Keep it Simple

The more information that is put out there about how to exercise, the more tempted people are to second-guess their decisions about how to proceed. The bottom line is that there are only 2 types of exercise: resistance exercise and cardiovascular exercise.

Resistance exercise includes all manner of exercise where you are pushing or pulling against the resistance of gravity. This includes everything from a basic bodyweight exercise such as a push-up, all the way up through the heavy free weights and exercise machines found at a gym.

Cardiovascular exercise, on the other hand, is characterized by a sustained bout of heart-rate elevating activity that is extended over a longer period of time, usually at least 30 minutes of non-stop exercise. The goal of cardiovascular training is to keep your heart rate roughly between 55% and 85% of your maximum level, as measured in beats per minute. The formula to calculate this level of difficulty is as follows:

The number 220 minus your age, multiplied times the percentage of intensity. For example:

220 – 40 (your age) = Maximum heart rate of 180 beats per minute.

180 x .60 (60% intensity level) = 108 beats per minute

180 x .80 (80% intensity level) = 144 beats per minute

Both resistance exercise and cardiovascular exercise should be part of your weekly exercise program. For basic weight loss and fitness, you should perform resistance exercise for at least 30 minutes at least three days per week, followed immediately by at least 30 minutes of moderate intensity cardiovascular training (roughly 70% of maximum heart rate). You should also do 45 minutes of moderate to high intensity cardiovascular training an additional two or three times each week on days when you don’t do resistance training.

3. Do your Research

There are innumerable free or low-cost methods of learning how to do any particular type of exercise. The Internet is obviously a great place to find plenty of exercise information, and you can also look in books and magazines, as well as purchase DVD’s, or even download fitness videos from sources such as iTunes.com.

In addition to the exercises that can be found at the Fitness Destinations website, here are 3 other top-notch websites that have a large stock pile of exercise-specific information:

http://www.bodybuilding.com/fun/exercises.htm

http://www.e-weightloss-fitness.com/resources.shtml

http://exercise.about.com/

4. Mind your Intensity

Let’s face it, you aren’t going to get great results unless you make a true effort, and unless you make that effort over the long-term. No one put on 50 pounds overnight, and you won’t take it off overnight, either.

Measuring intensity when it comes to resistance exercise depends on various factors, but it can be broken down into a basic formula that gives you a solid place to start:

For any given resistance training exercise, do 3 sets of each exercise, and use a weight that brings you to a point of temporary muscle exhaustion after performing between 10 and 15 repetitions.

1 Repetition = 1 full exercise movement from start to finish. Using push-ups as an example, 1 full push-up is taking your body almost all the way to the floor, and then pushing yourself all the way back up to an upright position.

1 Set = The number of repetitions that you do of any given exercise without taking a break. So, if you do 10 push-ups without taking a break, that is 1 set.

To measure your intensity when you are doing cardiovascular training, simply use the heart rate calculation formula that was given above. A 55% intensity level is at the low end, and even someone who is out of shape can usually pull that off, even in the beginning. As you get in better shape, take the intensity level up incrementally according to your increased level of fitness.

A heart rate monitor is the easiest way to measure your heart rate during exercise, although most cardiovascular training machines have a hand-held version that you can use, or you can simply take your pulse on your wrist or your neck. Time a 10-second period of time while you are counting your pulse, and then multiply that number times six. For example: If your 10-second pulse count was 20 heart beats, then multiplying that times 6 gives you an intensity level of approximately 120 beats per minute.

5. Listen to your Body

You have been living with your body for many years, so no book, personal trainer, or article on the Internet is going to be able to tell you exactly how you feel. When your body sends you signals, listen to them.

If a resistance exercise does not feel right, then you are either doing it wrong, you are doing it with the wrong weight, or you are simply not strong enough or otherwise able to do that exercise.

If a certain type of cardiovascular training causes you excessive discomfort or light-headedness, then don’t do that exercise. There are always other options for doing cardiovascular training. A quick list includes: running/walking, bicycle riding (indoor or outdoor), rollerblading, hiking, a cross trainer/elliptical machine at the gym, a stair stepper or stair master, aerobic classes, and swimming.

You must also listen to your body when it comes to recovery. If you are still sore from a previous workout, then don’t exercise the parts of your body that are sore. Work on other parts of your body while you recover from previous workouts. If you fail to recover properly, you risk overtraining, which can lead to diminished results, lackluster performance, or even injury.

If you feel like you need to hire a personal trainer or other professional in order to get you on the right track, then do so. However, if you are willing to dedicate even a small amount of time to take ownership over your own level of health and fitness, you will find that success is not only within your grasp, but is actually a guarantee if you follow these basic exercise guidelines.

About Aaron Potts:
Aaron Potts is an ex-personal trainer who is the owner of the health and fitness blog Fitness Destinations, as well as the voice behind the self improvement and personal development blog Today is that Day.
---via The Ririan Project