Thinspeaux - Exercises

Exercises

Building a Personal Fitness plan!

FIRST

Identify reasons for having a plan
Identify principles of exercise
Define short and long term goals

Principles of exercise:

Regularity- in order for the exercise to work, you have to follow your initial plan and the plan must work with your existing schedule and be able to conform to future changes. This plan has to be part of your lifestyle, not just a quick diet.
Progression- your body adapts to what you do daily, so you must increase in intensity, duration, volume and difficulty if you want results.
Specificity- Training must be geared toward specific goals, otherwise you’re likely to give up as soon as the going gets tough.
Recovery-This is the hardest one for me! but a hard day of training should be followed by an easier day or rest day for that muscle group.
Overload- The amount of work you put in should exceed what you think you can do. If it doesn’t burn you’re not doing it right.

Balance and Variety

A healthy program should address all fitness components

Cardio endurance: Aerobic exercises, walking, biking, eliptical, rowing, swimming
Muscular strength: lifting weights, sprints, “explosive moves”
Muscular endurance: running, lifting weights, pilates, yoga
Flexibility: yoga, stretching, pilates.

How to gear your workout for your goals

If you want lean muscle(for endurance and tone):

Higher reps, lower weight
aerobic exercises

To Develop mass and strength:

higher weight lower reps
explosive moves
short bursts

How many reps should I do?

5-8 reps for mass and power
10-12 reps for strength and endurance
12-20 reps for endurance

How many sets shoud I do?

Honestly, this depends on your personal level. Start out with 2 and see what feels right for you. Remember, it should burn but it shouldn’t hurt.

Finally, you should make a schedule and hang it up somewhere you can see it! Have your goals listed clearly and have a date set to reach them so you have motivation.

These documents were given to me by my military science class and are good resources for fitness:

http://www.apft.net/FM21-20.pdf

http://www.armyprt.com/downloads/tc-3-2220-army-physical-readiness-training.shtml

These are some of my favorite work outs! Which should be combined with a HEALTHY diet. Do what I say, not what I do bitches.

Exercise calories expended calculator (these are largely inaccurate, I’m placing it here for my own use because I’m crazy and want access to it regardless of where I am.)

Lower ab work out: lower ab exercise

I love yoga and this video is amaaazing, I also use the wii fit and do general yoga on my own:

This is a good fat burning/cardio video, there are 4 parts.