How should I design the exercise program? My goal is to tone up my whole body, so i suppose I will have to do alot of cardio, but I also want to strength train.
Help me design a program or point me in the right direction?
2006-08-20 12:24:08 · 3 answers · asked by BigD 6 in Health ➔ Diet & Fitness
As the ad campaign says 'Just Do it.' Three Days of mixed-weights minimum half hour to an hour then one solid hour of swimming. Moderate exercise all seven days of the week which translated into daily sit-ups, push-ups and chin ups. Moderate repetitions are fine. Twenty of each is fine, going for a hundred of each is pushing it in the wrong direction. Also add exercise to your daily life. NO ELEVATORS for the next three months - - - Stairs only. Take your Dog or the neighbors dog out and toss the ole Frisbee. Also find someone to do the horizontal mambo a minimum of five times a week. Good Luck.
2006-08-20 12:35:50 · answer #1 · answered by JVHawai'i 7 · 0⤊ 0⤋
How long has it been since you've been on an exercise program? Six months, a year? Perhaps you've never even seriously been on one?
The first thing I'm gonna say, you might not like, BUT I will say it anyway: Don't expect instant results. We live in a world of fast cars, fast food, instant coffee, jet planes--we want it something and we want it NOW! Your body however, is not made like that. It took a long time to get to where it is, and so it's expected that it will take a while to get it back to where it's supposed to be.
Well, having said that, it's hard to say something specific for your particular situation since you didn't provide so many detail such as hight, weight, ect. However, it doesn't sound like you're overweight, you just want to shape up. If that' sthe case, you can focus on strength training, but also, of course, include cardio. The best is a combination of both and preferably in one shot if you can fit it in.
Try to alternate your routine to get the best results. Your body gets used to the exercises quickly. For strength training your upper body, try working out different muscles every time. For abs, set your watch to beep every 30 seconds and every time it beeps, switch to a different type of crunch or situp. Do that for a total of six minutes. Also, don't forget to strenthen your back muscles too. For legs, the same as upper body. Don't forget to warm up and cool down. Stretching is very important or your muscles will not go back to their proper shape and will stay kinda short.
Anyway, it will take time and I'm not sure if three months is enough. Of course, it depends on your body type and how fit you are to begin with. Expect at least six weeks to two months before seeing results. But when you do see those results, they will be worth it and long lasting.
2006-08-20 16:36:13 · answer #2 · answered by MJ 3 · 0⤊ 0⤋
read tips and articles on weight loss and exercise programs that will help you on this site
2006-08-20 12:45:29 · answer #3 · answered by Anonymous · 0⤊ 0⤋