BE ACCOUNTABLE

BE CONSISTENT

BE PATIENT

AND

BELIEVE!

There is not just one fitness plan for everyone.  Here you will find out what exercises I do and what will work for you.  You don’t have to spend hours at the gym to be BodyFiiT!  You can reach your goals easily with these online workouts using both body-weight exercises and some very basic equipment.  Most RT workouts are under 20-minutes, so it’s easy to find time to do.  Just don’t forget your AT if you want to be lean and strong!

TYPES OF EXERCISE USED IN YOUR TRAINING:

AT:

Aerobic Training, the use of oxygen to meet energy demands during 60-85%  maximum heart rate activity practiced for extended periods of time.  Treadmill, elliptical, bicycle, running, walking, swimming & cycling are just some examples.

RT:

Resistant Training, exercises using your own body weight (calisthenics), free weights, dumbbells, T-Grip Max, ugi ball, etc.

FIIT:

Fast Intense Interval Training.  Alternating periods of fast intense resistance training exercise with a short recovery rest time between sets.

CALISTHENICS:

Exercises using your own body weight for resistance.  Sit-ups, push-ups, squats, lunges, calf raises, dips, plank.

ISOMETRICS:

Exercise involving the static contraction of a muscle (muscle contraction without any movement).  Planks, static Wall Squat, stationary abdominal crunch, leg extension, calf extensions.

PLYOMETRICS:

Exercises having muscles exert maximum force in as short a time as possible, rapidly stretching and shorting a muscle.*

* PLYOMETRICS is an advanced training type of exercise and is not recommended for beginners due to the increased risk of injury due to the large forces generated during training and performance.  It should only be performed by well-conditioned individuals who are under supervision.

 

“Research has shown that individuals see the most body composition improvement when they do 5 or more hours of physical activity per week when at least 50% of the exercise is high intensity.”  I plan to exercise everyday but not every day is it possible.  Unexpected appointments, illness, or just knowing my body needs a day of rest does get in the way some days.  The key is I plan it every day!  In reality it may be anywhere from 3 to 5 days a week I actually do get to exercise.  3 is a bad week but it does happen on occasion.  If you are in the process of improving your body composition and not maintaining it, it should be a priority to exercise 5 days a week with no less than 4.  A full hour each day may be a bit much for most of you and if you are new to fitness could leave you sore and tired.  I believe getting into the habit of JUST DOING IT first!  Start out with 30 minutes, or even 20 if that is all you can do.  Something is ALWAYS better than NOTHING!  Soon you will want to push harder and go longer.  OVERDOING almost always leads to NOT DOING AT ALL!  Let me know if you have any questions on how long or what you should be doing for your beginner fitness program.