in a nutshell
is simple to do and if done correctly perhaps the most beneficial
thing you can do for your mind and body.
four areas of exercise
is a broad term. There are four distinct areas of exercise each
of which brings specific benefits. You should be doing all four
exercise areas to enjoy all of the benefits it has to offer.
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refers to repetitive movements performed over an extended period
of time, such as running, walking, rowing, and cycling. Such exercises
cause an increase in heart and lung activity. The result is an improvement
to your fitness levels. Aerobic exercise will increase not only
your fitness levels but also your energy and overall health of your
key element of aerobic
exercise is ensuring your are getting at least slightly out
of breath and varying the training programme to ensure you continue
getting fitter. Performing aerobic exercise uses up calories and
can positively aid fat loss, if done as part of a complete exercise
and lifestyle programme.
can be described as performing a movement for between 1 –
20 repetitions so that fatigue is induced. These exercises can use
body weight e.g. press-ups, squats, dumbbells and weights machines.
benefit of such training is improved muscle tone in women, increased
muscle size in men and positive effects on bone density. An unpublicized
benefit is its long term effect on increasing your metabolic rate
(the number of calories burnt per day). This corresponds to the
amount of muscle tone you have.
key area of resistance
training is ensuring the weights you use induces fatigue (makes
you stop) between 1 – 20 reps. To this you must also keep
perfect technique In general women use too light a weight and men
lose their technique. Finally you must rotate the number of reps
you lift a weight for.
refers to the different stretching and is a key element in both
preventing and rehabilitation after injury. It also plays an important
role in creating good health by removing toxins from the body. When
you are flexible you are much more likely to want to be active.
Flexibility comprises static stretching, the traditional holding
movements as seen in yoga or when cooling down.
flexibility is a series controlled movements to loosen up the
body and increase muscle length before exercise or the day ahead,
e.g. arm circles, upper body twists, leg bends. This type of exercise
is common place in Japan before they start work.
key to static stretching is discovering which muscles are tight
and focusing on them, rather than stretching just every muscle.
Active stretching is reliant on it being performed regularly and
doing it without forcing the movements.
is the strengthening of the muscles that support
the spine. A type of resistance training, it is classified on
it’s own due to its importance to your overall health. A strong
core is the basis of strength within the body. It allows optimal
movement patterns to be used which prevents injury and promotes
is essential to ensure that the core muscles are both working
correctly and then ensuring they are strong.
key to core training is establishing a neutral spine (perfect posture)
and learning to contract the core muscles correctly.
Perform all four areas to enjoy the full benefits of exercise.
To optimize your health you need to be doing all of these exercise
types every week. It does not require vast amounts of time, nor
much in the way of equipment.
yourself how your exercise routine is set out at the moment. If
you are just beginning on a routine, maybe start with one training
type at a time and introduce the others as soon as possible.
your exercise – The reason people fail to get results
your exercise is the key to getting results. Even the best made
training programme will become fairly obsolete after 3- 6 weeks
of starting it because your body becomes bored and reaches
failure to change your programme is the main block preventing you
getting the results you want from exercise. The way round this is
using a theory called periodization
is the key to exercise and is used by every professional athlete.
Almost no one outside of this circle has heard of it however. The
science of periodization was developed in the USSR and former eastern
block countries as the system to design exercise and training programmes
for their athletes.
principles are based on the fundamental way that the body responds
to exercise. As we all respond similarly the principles must be
used for everyone’s training programmes and not just that
of the elite athletes.
can be summed up as structured change to your training programme
to use it – The simplest way.
very simplest way to employ a low level of periodization is to change
your programme every four weeks.
simple way is to change a certain element every few weeks, e.g.
for weight training do 15 reps per exercise for three weeks, then
change to 10 reps for 3 weeks afterwards followed by three more
weeks at 5 reps. Return to the start and repeat. Each time the reps
change increase the weight so fatigue is induced by the target rep
interval training the same can be applied to aerobic training while
core training can be applied using similar process as for weights.
More advanced exercisers can use more advanced periodization techniques
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