Empower Blog

How would you enhance a basic plan for intermediate or advanced workouts?

Once you have changed the way you feel about your body in motion (click here if you are just beginning your workout routine), you are ready to focus on your plan for your cardio-respiratory fitness.

A perfect place to start is to perform 20 minutes of moderate intensity cardio exercise (walking, swimming, bike riding) a few times a week. Moderate is key—to keep you feeling comfortable and coming back for more. On a self-perception scale of 1 to 10 (0 is resting intensity while 10 represents all out/breathless intensity) – you should keep your intensity 4 to 6. Continue to train there for a few weeks.

Once you are comfortable there you can progress towards the intermediate and advanced levels. This can be done in several ways, but first a quick exercise physiology overview. Our body condition will stay stagnant or stale when it comes to training if you don’t apply the principle of progressive overload to your fitness program. That simply means you need to shift things every few weeks in order to shock the body into improvement.

The FITT Principle is key to progression and variety in training (progressive overload).

• F for frequency
• I for intensity
• T for time or duration
• T for type or mode

Every week or two, you apply a positive shift to one or more of these factors to stimulate your body with a new challenge.

• First increase your training frequency. Instead of walking 3 days per week, you up it to 4.
• A few weeks later up the intensity. Instead of training at a moderate intensity (4 to 6) you up your pace for brief bouts (to 7 or 8) and get a bit winded for a minute here and there.
• A few more weeks go by and you feel the need for more, so you workout a bit more time.
• Last but not least you switch the type of workout you are doing (from walking to jumping rope or stair climbing), making it a whole new challenge to your body.

By applying these small gradual changes to your workout plan every few weeks you will see continual results. If you are looking for a great cardio tool to help you get your program going, try a fitness hoop or walking weights!

Survey says: One of the #1 reasons for not exercising on a regular basis is “lack of time.”

Think about it: Time in reality is probably the least likely thing to keep someone from exercising. With 24-hours in a day, it is likely that we can find at least 10 to 20 minutes to talk on the phone, surf the net, watch TV, or read a magazine. Yet we still perceive ‘time’ (or the lack of it) as the reason for not finding that same 10 to 20 minutes to exercise.

A few minutes can make a huge difference: Many studies have shown that short bursts of very intense exercise (interval based training) can produce the same results as traditional, longer duration endurance training.

The proof: A study done recently and published in the Journal of Physiology took 16 college-aged students and had them train using different duration programs.Half did 90 to 120 minutes of continuous moderate intensity cardio each day. The other half performed about one fifth the overall workout time but trained using 30 second bursts of high intensity work followed by 4 minutes of recovery. Despite the huge difference in training time both groups had similar improvements in training results.

So, move more: Keep in mind all physical activity, not just formal exercise, can add up to a healthier body. So in-between those intervals (the other 23.5 hours of the day) try to find ways to simply move more. Here are a few suggestions:

• Take the stairs
• Allow for a movement break every 30 minutes you are stuck at a desk (get up and down 5-10 times in a row or do some shoulder rolls)
• Find something physical you can do during the commercial breaks of your favorite TV time (like crunches and push ups)
• Go for a walk while you are having leisure talk on the cell phone
• Keep your housework moving briskly
• Stand and balance on one foot when in the grocery store line
• Take the dog for more walks
• Get outside and play with your kids
• Park farther and walk

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If not, how can we help you? Send in your questions (info@fitnessem.com) to be answered by one of the Empower personal trainers.