Bridging the Gap: The Top 5 Fitness Secrets for Housewives and Athletes
by Aaron M. Potts
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Why does the title of this article mention Housewives and Athletes?
Brace yourself for the answer: Because the training protocols for both are
exactly the same!
"How can that be?" you ask. "Is the author of this article on drugs?"
"How can an athlete and a housewife train the same way?"
Here is your answer: Because each of them works diligently towards
their respective goals using the same time-proven training techniques that
you are about to learn. The goals of an athlete may be different than
those of a housewife, but the science behind the training program is
exactly the same.
EXERCISES
If your goal was to bench press the heaviest weight in history would it
help you to take ballet classes? If your goal was to have a trim, toned
body with a low level of bodyfat, would you get a lot out of Power Lifting
classes with a squad of 350 lb athletes at 'Bruno's Iron Body
Weightlifting Dungeon'?
The point is that you have to train for what you want out of your
exercise program! Don't choose exercises out of a magazine just because
they worked for the author of a particular article. Don't do the "classic"
exercises at the gym just because everyone else is doing them.
Determine what your goal is, decide which exercises and which training
programs will get you to your goal, and then just follow your program.
This is pretty basic information, but you may be surprised by how many
people just follow the crowd, which will get you exactly nowhere.
FORM
Once you have your training program ready to go, you have to do it
right! If your program calls for eight 30-second wind sprints in 5
minutes, guess what you have to do?
If your program calls for picture-perfect free weight squats, bench
presses, or lunges, how should you do your free weight squats, bench
presses, and lunges?
You have to get your training program from a reputable, trustworthy
source, such a personal trainer, or a friend or family member who is in
very good physical condition. Once you have determined that your source is
qualified to tell you how many wind sprints to do, or the proper way to do
lunges, then you need to do exactly that.
Too many people get "distracted" during their training sessions and
just end up going through the motions. During each and every exercise or
activity, your form should be perfect, your concentration should be
fierce, and your effort should be maximal.
Safeguard your health as well as your fitness goals by doing things the
right way. You'll achieve maximum results, with minimal risk or wasted
time.
SETS
How many sets of each exercise should you do? No doubt your favorite
fitness magazine has instructed you at some point to do 3 sets of 12-15
repetitions. That is good advice in some instances, but not in ALL
instances. Who came up with that number, anyway? The proper number of sets
to perform of each activity depends on the activity itself, what your
training goals are, and where you are at in your training program. 3 sets
may be perfect in the beginning, but later on down the road, you may need
more or less than that.
Don't do the "traditional" number of sets, or the traditional number of
exercises. Think outside of the box! This will keep your mind and your
body from getting bored or over-stressed by any given exercise
program.
PROTEIN
Here is a newsflash: You need protein at every meal, regardless of your
fitness goals. It doesn't matter if you are a bodybuilder or a glass
blower - your body needs protein several times per day, every single day
of your life.
Don't think that just because you aren't trying to put on muscle mass
that you don't need to consume protein. Your body uses the amino acids in
protein to repair damage that happens naturally to your body everyday,
even if you don't exercise. If you are involved in an intense exercise
program, then your need for protein is amplified by a large
percentage.
Do you need the latest protein supplement? Maybe, maybe not. It depends
on your present training program and nutritional intake. Decide if you are
getting at least 20% of your calories from protein everyday, and as much
as 40% for some competitive athletes. If not, then you may need to take a
protein supplement, or at least increase the amount of lean protein in
your daily diet.
CARDIOVASCULAR TRAINING
Cardiovascular training is just good for burning off calories, right?
Wrong! Cardio does burn a lot of calories, but let's break down the word
"cardiovascular".
Cardio: Having to do with the cardiac muscle - your heart.
Vascular: Having to do with your circulatory system - your veins and
arteries.
When put together into the term "cardiovascular", can you determine the
primary reason for doing cardio? To improve the strength and efficiency of
your heart and circulatory system!
Yes, improving the strength and efficiency of your heart and
circulatory system burns a lot of calories. Yes, cardiovascular training
is part of any good health and fitness program.
However, if you don't do it right, you won't get much out of it. There
are various formulas for determining the intensity of your cardiovascular
workouts, and they include the Target Heart Rate Zone and the "Talk
Test".
Whichever method you choose, you must always put forth a true moderate
to intense effort, and you must also practice different activities, and
different amounts of time spent doing cardio. If you always do the
treadmill at 3.5 mph for exactly 30 minutes, your body will quickly adapt
to that, and your progress will cease.
Change the activity that you engage in, change the intensity, and
change the amount of time you spend doing it. Keep your body guessing, and
it will reward you by literally "throwing your fat into the fire" to fuel
the workout!
ABOUT THE AUTHOR
Aaron Potts is a Personal Trainer and Fitness Success Coach whose
customers include consumers as well as other fitness professionals. Sign
up for his free Fitness Journal or visit his coaching site.
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