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Being the best you can be physically and mentally often depends on a sound exercise plan combined with a good nutrition program. Without either of these you will almost always short-change your health in the long run. Having explained some of the fundamental concepts upon which health and fitness are based, it is now time to show how best to structure these principles and methods into a plan of attack.
Exercise program for improved health and physical development
With cardiovascular, resistance and flexibility exercise being established as important facilitators of good health and physical development, it is now time to provide -- based on these areas -- a recipe for success that can be used by most as a good basic starting point. The following program has personally helped me guide many people to lifelong physical success. If used consistently, as prescribed, it will enable you to shed unwanted weight and improve your health in all of the aforementioned areas.
Monday Morning
Aerobic training
Walk 20-30 minutes before breakfast at a brisk pace (training on an empty stomach will better utilise stored body fat for energy).
Night
Resistance training
Shoulders and arms
Stretch for 10 minutes (see link below for muscle group specific stretches)
-Dumbbell side laterals: three sets of 12 reps (repetitions).
-Dumbbell press: three sets of 12 reps.
-Triceps press-downs: three sets of 12 reps.
Tuesday
Day off (rest and recover)
Wednesday Morning
Aerobic training
Walk briskly for 20-30 minutes
Night
Resistance training
Back and chest
Stretch for 10 minutes (see link below for muscle group specific stretches)
-Lat pull-downs: three sets of 12 reps
-Seated pulley rowing: three sets of 12 reps
-Pull-ups (or chins – callisthenics, with bodyweight): two sets of one to 10 reps (initially one or two might be all that is possible).
-Dumbbell bench press: three sets of 12 reps
-Incline dumbbell press: three sets of 12 reps
-Push-ups (or press-ups – callisthenics, with bodyweight): two sets of 12 reps (or as many as possible).
Thursday
Day off
Friday Morning
Aerobic training
Walk briskly for 20-30 minutes
Night
Resistance training
Legs and abdominal work
Stretch for 10 minutes (see link below for muscle group specific stretches)
Leg extensions: three sets of 15 reps
Leg press: three sets of 15 reps
Calf raises (standing): four sets of 15-20 reps
Abdominal crunches (callisthenic, with bodyweight): four sets of 15-20 reps (or as many as can be done before fatigue sets in)
Saturday
Day off
-However, active recovery activities are encouraged (sports and other outdoor pursuits).
Sunday
Day off
-Visit this web page for exercise explanations: www.bodybuilding.com/fun/exercises.htm
-Visit this page for a complete stretching guide: www.bodybuilding.com/fun/stretches.htm
Note: lightly warm the muscles before each exercise session by using a weight 70 percent lighter than what would be lifted for your regular sets, for one set. Stretch each target muscle group for 20 seconds before commencing the first set of an exercise.
As your body becomes resistant to this exercise routine (a natural part of adaptation, and we must go beyond adaptation to progress) regular program updates will be included in future articles to keep improvement on the upward trajectory, along with tips on how to best make use of your gym time.
As mentioned earlier, nutrition is another important aspect of getting into shape (probably more so than the exercise itself). In the next instalment of this article series I will detail how to design a nutrition plan in line with your exercise program to maximise your success. Until then train hard, and safe!
Disclaimer
While the advice given here is based on many years’ experience and has proven helpful in enhancing health and fitness for many thousands of people, it is always advised that one should consult their doctor before beginning any exercise program, however safe it may seem. And while the advice given here may suit most, there are always exceptions that either require a more intensive approach or, due to health restrictions, may need further modifications for safety. Advice for these ‘special populations’ will be given as this article series continues.
William Lee is an acclaimed concert violinist, health and fitness expert, book author and psychology researcher.
