Exercise Plans
How to Create the Best One For You!
Would you like a way to create an exercise plan suited to you and you alone? You know we often hear about “secrets” and then when they are revealed to us they are usually things we already knew or quite frankly they are just common sense. Now don’t get me wrong. They can be very, very valuable and sometimes we need to recognize that these “secrets” are precisely what we need!
For example, right here… right now I am going to give you a “secret” if you want to call it that, which will help you to recognize how you can create the exercise plan that will work best for you.
See if you can find the common sense in it and after thinking about it for a minute or two I’ll bet you will see why this “secret” is so valuable!
One Good Exercise Plan
In my experience I have heard people ask the question “What is the best exercise?”
And the answer is…
The one you LIKE the MOST!
Why?
Because that is the one you are most likely to do!
Doesn’t that make sense? One might say “common” sense (LOL)
Now you might say, well… one exercise does not make an exercise plan.
And I say, it could and it does for many people.
Of course, people who have a more diversified routine with various exercises that focus on the various muscle groups are going to have a higher level of fitness (more common sense).
For most folks, one exercise would not be enough because although we all want to look good, feel good and be in good shape, we all have different fitness goals. However, for some, one exercise such as walking or jogging for example, performed regularly CAN AND DO provide many of the health benefits we are all looking for.
If you are one of these folks, and you already know what exercise you LIKE or ENJOY the most, then the next thing you need to do is determine how regularly you can schedule that activity into your week.
If your fitness goals are such that a single exercise will not get you where you want to be, then it is time to make a list of your favorite exercises, beginning with the answer to the question above.
Begin by listing your favorite exercise and then your second favorite exercise and so on and so forth until you feel that the list is sufficient. You can always add or subtract later.
The key here is to list the ones you will most enjoy because you are more likely to do them.
Now…
Did you know that how often you exercise is the single most important factor in whether you:
- Reach Your Weight Loss Goals
- Will be Satisfied with Your Results
- Will Feel Good about Your Progress
If you dread your workouts you’re more likely to skip, cheat and in time, perhaps abandon the entire plan. Don’t let this happen! If you ever feel that way it’s time to cut back. You’re trying to do too much.
Remember to praise yourself for every little thing. You are not competing against anyone but yourself, and just doing your routine deserves (your) praise.
Implementing a regular exercise plan is praise worthy regardless of the exercises or number of exercises that we perform. When we perform an exercise routine regularly we begin to not only look and feel better… we even sleep better.
When you get right down to it I think we all know that a good exercise plan is part of a healthy lifestyle.
Regardless of Your Exercise Plan of Choice…
Whether you like to walk, jog, swim, dance, lift weights, use a bowflex or any other piece of exercise equipment, I want to emphasize the importance of frequency. The only exception is if you are a bodybuilder you probably already know not to work the same body parts two days in a row because muscles need time to repair themselves to grow larger.
However, someone who wants to lose weight can walk (almost) daily or do any other aerobic exercise that gets the heart rate up to a fat burning pace.
Remember to make your exercise plan fun.
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After giving birth, most women are concerned about getting their tummies back in shape. Some women may expect to be back to normal in little time – like the celebrity moms seem to do – but in fact it can take many months to get rid of a baby belly, and it may never fully go back to how it was before pregnancy. However, exercising those abdominal muscles along with a healthy diet can help you get back in shape.
Transverse Abdominal Muscles
The deepest lying muscles in your abdomen are called the transverse muscles. This group of muscles lies horizontally across your abdomen and helps to keep all your organs in place. If you want a flatter stomach, these are the muscles you need to target.
The transverse abdominals are connected to your rectus abdominals, which are most commonly targeted in traditional stomach exercises like crunches. While these types of exercises do not affect the deeper transverse muscles, other form of exercise like Pilates and yoga do.
The transverse abdominal muscles are also connected to your back, and so they will help reduce postpartum back pain and improve your posture.
Exercises
Here are some exercises that target the transverse muscles. Before you start any exercise routine, be sure to talk to your healthcare provider to make sure it’s safe.
1. The No-Crunch Crunch
Lie down on the floor with your knees bent and your feet flat. Place your hands right below your belly button on either side, then press two fingers on each hand into your lower abdomen area. Then, gently draw your lower abdomen to the floor as if a string was pulling down on your belly button – make sure you don’t move your pelvis or chest and continue to breathe normally. When you feel your muscles get tight, hold the position for 10-15 seconds, still breathing normally. Repeat this exercise ten times.
scissor kicks
2. Scissor Kicks
This move comes from Pilates. Lie down on the floor, then place your hands under your buttocks with your back pressed against the floor. Raise one leg about a foot off the ground, then lower it down as you raise the other leg. Do three sets of ten kicks.
3. Bicycle
Lie down on the floor with your hands behind your lower skull, supporting your neck. Lift up your head so that your shoulder blades are still touching the floor, and lift your legs to a 45-degree angle. Start cycling your legs as if you were on a bicycle. For extra work, try twisting your abdomen slightly so that your elbow touches the opposite knee when it’s close to you, alternating elbows. Do three sets of fifteen cycles.
4. Pelvic Tilts
Lie down on the floor with your knees bent and feet pressed flat. Slowly lift up your pelvis and hold it for a moment, then lower it back down. Make sure your upper body stays on the floor the whole time. Do three sets of fifteen lifts.
5. Plank
Get down on your hands and knees. Your hands should be shoulder-length apart with your elbows slightly bent, and your knees should be together under your hips. Press the bottom of your toes into the floor. Then draw your navel into your spine and raise your knees off the ground. Hold this position for one breath and then slowly lower down. You can work up to holding the position for longer. Do three sets of ten.
Brenda Lawrence is a physical therapist whose specialties include rehabilitation and weight loss. She owns the site Physical Therapy Aide for students interested in a career as a physical therapy aide.
If you want to be healthy, you have to be fit. There is no way around it. Some people are apprehensive about setting up a fitness program, but if you have the right information, it can be easier than you think. Here are a few suggestions to get you started. You can pick and choose the ones that you would like to implement, or give them all a try and see which ones you’d like to keep and make part of your exercise plan.
If you want to burn off that excess fat, you should work on doing strength training exercises. Not only will these exercises burn calories while you’re doing them, but they’ll build up muscle. The more muscle you have, the more calories you’ll burn at a resting rate. It’s why when you don’t take in enough calories each day, your body starts to burn off your muscle rather than the excess fat. If you’re taking in less calories, your body tries to eliminate what it is using the most.
Pull those elbows down when you are doing chin-ups! Proper exercise technique can be tremendously enhanced with visualization. When you are completing chin-ups it helps to think in terms of pulling your elbows down rather than pulling your body up! You’ll be able to complete more pull ups using better form.
Exercise Will Improve Your Sleep
Exercise to improve your sleeping ability. Being able to sleep efficiently is an important part of overall health, and staying active helps your sleep. Those who exercise are better able to fall asleep quickly and sleep more deeply. Better sleep and exercise go hand in hand; if you sleep better you will be better able to exercise and if you exercise you will sleep better.
When you are dedicated to your workout plan, do not forget that you need to take one day off for your muscles to relax and repair themselves. The time your body is resting on your day off is beneficial for your state of mind as well as it lets you mentally recharge. Plan your day off at the start of the week.
In order to maximize your fitness routine at the gym, be sure to only rest when needed between sets. This will save time, at the gym and get you moving to other activities quicker. Later on in your workout you’ll need more rests, however you can start it off strong without any ill effects.
Playing baseball is a great fitness activity. If you are playing on a sunny day, you can actually use your glove to block the sun from your eyes when you need to catch a pop fly. This will protect your eyes, and allow you to see what you are doing to avoid injury
When you decide to get fit, take up running. Running is possibly the cheapest, most simple, most available fitness exercise in the world. Anyone can do it. While you can buy plenty of specialized gear for intense running programs, all you need to start with is a little research. Determine what sort of running is safe and effective for your current fitness level, and then hit the road!
Stretching must be an essential element of any healthy exercise regimen. Stretching keeps you limber, active, and it also prevents injuries from occurring during your exercise routine. Perform sets of routine stretches to keep all parts of your body loose and ready for the challenge of flexible exercise. Make it a routine to stretch before you exercise.
Improve your balance. Stand on a cushion or pillow, using one leg. Hold a medicine ball, or another heavy object such as a milk jug or phone book, and transfer it from hand to hand, behind your head, and side to side. As soon as this becomes easy, do it with your eyes closed. Improving your balance will help with body control and coordination, attributes which will help your athletic performance.
If you are trying to flatten out your gut, you should try to work out your invisible abdominal muscles. You can flatten your waistline by simply sucking in your gut. Pull your belly button toward you and hold it for ten seconds while breathing normally to help flatten out your gut.
Being physically fit is something that most people aspire to be. If you are fit you can play sports which you couldn’t otherwise do. It also can mean you’ll have fewer diseases and a longer life span.
Before you start a fitness routine, you need to be realistic with yourself. Look at your schedule and figure out exactly how many days and how long you can really work out. Over committing yourself is one of the fastest ways to burn out, and give up.
Don’t waste money on expensive workout gear. Most gyms are fine with you wearing inexpensive workout clothing, and the more comfortable you are, the better your workout will be. Don’t worry about what everyone around you is wearing, just concentrate on yourself and your workout. If anything, ‘fashionable’ workout clothes can be uncomfortable and constricting.
One of the best security measures that you can take if you are into lifting, is to protect your neck. Neck injuries can set you back a while and could have devastating effects on your performance. When lifting, try not to overdo it, so that you can stay as healthy as possible.
Exercise can be the eight-letter word that some people just hate. To some, it means hurting muscles, sweating and extreme will power. If exercising means this to you, then avoid it like the plague. Instead, just physically move more than you do already. If that means dancing while you are stirring a pot of beans, then do that. Movement burns calories, so anything more than what you currently do is better for you.
A great way to motivate yourself to keep up with your fitness is to track your results. About once a month, weigh yourself, and take all your measurements to see how much you have improved since you started. This is good because you will see actual tangible results of your accomplishments.
Pilates
Investigate the benefits of incorporating Pilates into your workout routine. These exercises are designed to stretch and strengthen your abdominal muscles. Pilates also increases your balance and focus. Your entire body will benefit from learning how to keep your core muscles strong and supple. Add Pilates to your routine at least three times a week for the best results.
Pilates is a form of exercising that works to change the shape of your body by using core based movements. Pilates strengthens and lengthens muscle; it does not build muscle mass. Adding this type of strength exercise to your regular cardio workout will help to give your body a better transformation.
If you get bored with your fitness routine, try another one. Sometimes, it can be boring to do the same workout over and over, so switch it up. Instead of doing a cardio workout, try yoga or Pilates. Do more strength training workouts. This way you won’t get bored as easily.
Working on your fitness doesn’t have to be scary or boring. It can be exciting and fun if you have the right program in place. Use these tips as a way to get moving on your fitness journey. Get fit, get happy, and Get The Body You’ve Always Dreamed Of!
