Tuesday, July 21, 2009


Whether you are about to embark on an exercise program after a period of inactivity or a seasoned exerciser there are three fitness levels that will help you get on track and stay on track.

The Adaptation Program
This would be a great entry point. The body needs time to "adapt" to movement. You will be working the lungs and heart making them both stronger. You will begin to use the body's stored fat for fuel (energy). You can realistically expect to burn around 1,000 calories per week from your exercise routine without doing too much too soon, which is often the stumbling block for beginners. To lose weight while involved with this program you will need to cut your caloric intake by about 300 calories per day in order to lose about 1lb of fat per week.

The Core Program
The core program will be one that will incorporate exercises that strengthen the muscles of the abdomen, back and pelvic. This is the phase where you will add exercises that are aerobic. You can add short running events or a sport such as basketball, tennis, etc. With a well rounded core program you can expect to burn around 2,000 calories per week (this will vary-i.e. jogging burns twice as many calories as walking).

The Performance Program
This is the meat of the group...the program where you will be embarking on the program that fine tunes endurance and you will be looking at participation in such activities as competitive running, cycling, triathlons, etc.) These high intensity workouts promote the release of HGH which will aide in building muscle. Caution must be taken not to at any point push yourself to the limit of over training. Over training can lead to depression, decrease in memory, fatigue, muscle wasting and increasing the level of bad cholesterol and triglycerides. This can have a serious effect on your health. To avoid adverse effects be sure you are eating regular meals, have regular sleep patterns, cease to exercise if you are ill or injured for at least two weeks, have had at least two months of aerobic training before beginning the performance program and are not experiencing lingering or abnormal muscle soreness.

With the tools to develop the exercise fitness program fit 4u, the desire and the right attitude you will be able to attain the fitness goals you set for yourself that can last for your lifetime.

N.B. Always consult your primary care practitioner before beginning any new program. If you experience extreme and/or prolonged pain this is an indication of a problem and you should cease your program and seek professional advice before resuming.
The choice of examples of each program are for informational purpose only

My Pearls of Health

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