Fitness Program for 12 Weeks
Summer is slowly coming to an end and the days and nights are getting cooler so, this is a great time for you to begin your fitness program. We recommend a12 weeks fitness program.
There is no better place to remain fit and healthy than right here in your city at your local gym. With a minimal amount of equipment and some determination there is no reason why anybody can’t get into shape. Two of the most common reasons for avoiding exercise and following a fitness program are the lack of motivation and insufficient knowledge. However, this article will help you with both.
We all know that exercise and a good fitness program is good for us. With as little as 20-30 minutes a day you can lower your blood pressure and reduce the risk of heart disease. You can also prevent the onset of adult diabetes and increase energy levels. Exercising will also improve your sex life, allow you to sleep better, and regain your appetite.
This 12 weeks fitness program will progress a beginner to advanced level. The program is divided into the 4 main categories of fitness. This offers you a step by step guide into improving your heart and lungs (Aerobic), gaining strength and stability (Resistance), and improving your calorie intake and diet (Nutrition). Finally the program give you details of stretching your muscles and improving your posture (Flexibility).
Aerobic (Heart and lungs)
In week 1 this fitness program starts with Aerobic (Heart and lungs).
In order to improve our heart and lung function to loss weight we must do some form of aerobic exercise. These exercises should be done at least 3 – 4 times per week for a minimum of 20 minutes. Depending on your current level of fitness this can include walking and running, swimming along with cycling. Basically anything that gets the heart racing. Add these exercises to your fitness program and you’ll notice the change.
A good fitness program should encourage a beginner to dig out those training shoes, open the door and start walking. There is no better or more natural way to exercise than walking to build a basic foundation for your aerobic fitness. 20 minutes non stop walking is a good time to aim for. You should be aiming to improve on the distance walked each time, if your 10 minute halfway marker was a particular tree then try to make it to the next tree next time and so on.
In order to improve your aerobic fitness you need to elevate your heart rate so ensure that you walk at a brisk pace, swing your arms and return feeling slightly out of breath and tired. Using the RPE (Rate of Perceived Exertion) scale is a good guide for all aerobic workouts. Basically the way you feel on a scale of 1 – 10 is your RPE. Try to maintain an RPE of 5-6 throughout your walk. Your fitness program should allow you to steadily progress as you move through the program. Those who find walking to easy or have a reasonable level of aerobic fitness can try jogging, cycling or swimming for 20 minutes, the important thing is to maintain that RPE of 5-6.
Repeat your aerobic workout
Repeat your aerobic workout 3 – 4 times a week with a days rest in between. Ensure you drink plenty of water before, during and after but most of all enjoy yourself. You have started your fitness program and are now on your way to a healthier and happier you!
There is one thing to be remember, no fitness program should be painful. There is a difference between being tired and in pain. If you feel pain at any time then stop and consult a doctor. Pain indicates either incorrect technique or a medical problem. If you have any doubts about your current state of health then consult a medical professional before embarking on any fitness program.
