Back to the Basics: Because They Have Aways Worked

The most common outcomes people want from working out are:

• Lose Weight - Feel better about their appearance.

• Build Stength - Do more activities they enjoy.

• Gain Mobility - Elminate aches and pains that plaque them daily.

• Feel Good Overall - Have energy and a positive outlook.

Exercise and healthy nutritional practices are far more simplier and easier to implement than most people perceive. So much sensationalism and commercialism paint an image of extreme measures that are needed to improve health and reach some of the formentioned goals. Exercise is depicted on TV and internet with athletes and models doing unbelievable stunts of fitness. The reality is that the images being displayed only deter the average person from even starting an exercise program. And if someone does, they imulate the athletes and actors on TV or following the latest Instagram celebrity program. Many exercise programs fail due to workouts being too intense and diets that are too restrictive.

The good news is when you clear away all the dressed up programs and get down to what really works the answers are simple and basic. Improving your physical fitness and losing weight are far less complicated or extreme than we make it. The basic principles have always worked, have been proven to work and have been there all along. Below is a brief summary of the components to reaching your goals.

Aerobic Conditioning Exercise

Exercise that requires a steady flow of oxygen.

Benefits

• Blood sugar control

• Strengthens heart and improves lung capacity

• Increases good cholesterol and decreases bad

• Improved mental health, positive outlook

• Burns calories and fat

• Increases stamina

Recomendations

All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

(5 Days a week moderate, 3 days a week vigourous)

Strength Training or Resistance Training

Exercises that require the muscles on our body to increase their force production.

Benefits

• Strengthens joint tendens and ligaments

• Improves self esteem, decreases anxiety and synptoms of depression

• Decreases risk of injury

• Improves muscle tone

• Burns calories and helps with weight management.

Recomendations

The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals.

Mobility Exercises

Exercise that improve or that increase our range of motion and coordination.

Benefits

• Improves posture

• Reduces risk of injury

• Improves circulation.

• Reduces muscle tension and soreness.

Recomendations

Daily stretching or mobility exercises for all the major muscle groups

Stretches: 3 sets 20-30 holds

The Caloric Energy Balance

The principle that states that when we consume less energy than we burn everyday we will lose weight from your body using stored energy (fat).

Recommendations

• For weight loss try to create a daily caloric deficit of 300-500 calories. It is best to use exercise and a caloric reduction from your diet.

• For someone that doesn't exercise it should not be too difficult to burn 200-300 extra calories daily with some basic exercise.

• For those who already exercise, you should begin reducing your caloric intake by substituting lower calorie/ low fat foods for the original version.

• Begin to learn how to track calories using apps such as My Fitness Pal. You may just need to adjust alittle in your portions. Tracking also helps people avoid emotional snacking and binge eating.

Example Workout Routine

Monday

Strength Training (30 minutes)

20 minutes Walking (10 minutes before your strength training and 10 minutes after works)

Stretch (10 minutes)

Tuesday

Stretching and mobility exercises (15 minutes)

Wednesday

Elliptical Trainer (30 minutes)

Stretching (10 minutes)

Thursday

Strength Training (30 minutes)

20 minutes Walking (10 minutes before your strength training and 10 minutes after works)

Stretch (10 minutes)

Friday

Bike (30 minutes at the gym or outside)

Stretch (10 minutes)

Weekend (Pick a day)

Walk, Elliptical or Bike (30-45 minutes)

Stretching and mobility exercises (15 minutes)

That's it. Keep it simple.

If you need help getting starting or the motivation to do it, contact Brian Autry with Transform Personal Training (910) 398-8379 or brian@transformwilmington.com