FITNESS PLAN
The key to beginning any successful fitness plan is to incorporate the idea of moderation. Try to put together a fitness plan and training schedule that is realistic for the long term. Here are some suggestions for beginning a safe and effective fitness plan. This fitness plan is ideal for someone who is starting out with a low level of fitness and not a lot of time to get to the gym and spend hours working out.
First and foremost you need to get approval from your physician before embarking on any fitness plan. You also need to make sure you are injury free before starting this fitness plan. If you have nagging injuries, exercise could very well make them worse. It is a good idea to take this fitness plan with you to your doctor and get some advice on what movements to avoid. Finally, you need to get yourself a few weights in order to get started. (It is also a good idea to have a mirror handy in order to watch your form.) A good choice of weights for a female would be 3lbs, 5lbs, 8lbs and 10lbs. A good start for a man would be 10lbs, 15lbs, 20lbs and 25lbs. Using these weights and your own body weight you can develop a great fitness plan for your entire body.
Start your fitness plan with a good warm up. A warm up will increase your core body temperature and get you to break a sweat. After you are warmed up you can continue your cardio workout or you can begin your resistance fitness plan. Make sure you have a padded bench of some kind to use for the sitting and lying exercises.
First, you will focus on the large muscle groups then progress to smaller ones. This fitness plan will involve a combination of exercises using dumbbells or your own body weight. Here is an example of a good fitness plan.
SQUATS 3 sets/25 reps
Start with legs wider than hip width, toes slightly turned out. Squat down until your upper legs are parallel to the floor. Keep you back as upright as possible with abdominals engaged.
LUNGES 3sets/15 reps
Start with a long stride keeping the front knee directly over the ankle when at the bottom of the lunge position. Make sure to pull up with the front leg without any push off of from the back foot. Perform the lunges in a walking manner.
MODIFIED/FULL PUSH UPS 3sets/10-15 reps
Begin with a version of the push up that is appropriate to your strength level. You want a diagonal line from shoulders to knees or shoulders to feet (depending on which form of push up you do). Only attempt the number of reps that you can complete with perfect form.
DUMBELL PULLOVER 3 sets/10-15 reps
Lie on your back. Hold the dumbbell with your hands overlapped and facing the ceiling. Keep your arms straight and take the weight overhead and return it back over your chest.
ONE ARM ROW 3 sets/10 reps
Stabilize your knee and one hand on the bench with the working arm hanging straight down. Pull the weight up in a rowing motion toward the side of the body.
LATERAL RAISE 3 sets/10 reps
With weights in hands and arms at the sides, raise your arms out to the sides up to shoulder height and back down. Be careful not to shrug the shoulders.
BICEP CURLS 3 sets/10 reps
With arms at sides palms facing up, flex elbow joint to bring weight up toward shoulders and return to full extension to complete each rep.
TRICEP DIPS 3 sets/10 reps
Start sitting on a bench perpendicular to it with hands on the edge of the bench.
Straighten arms and bring hips just off the bench and bend the elbows to lower body down. Straighten your arms to bring body back to the start position. This can be done with bent knees to modify the movement.
ABDOMINAL CRUNCHES 5 sets/20 reps
There are many variations of the crunch and you can change up the positions frequently. A basic version is lying on your with back legs bent, feet on the floor, and your arms reaching at your sides. Flex the spine to crunch up and keep your chin tucked in toward your chest with about a golf ball size space between chin and chest. Keep your eyes focused on the top of your thighs. Crunch up keeping the lower back in contact with the floor and always keep the abdominals engaged to protect the back and neck.
This is a basic fitness plan that can be done in the gym or at home. You should start with light weights and slowly increase the resistance after you have completed the fitness plan several times without developing muscle soreness. In order to make it more challenging after several workouts you can either pick up the pace between exercises, add reps or increase the weight. Never make all three modifications in the same workout. This fitness plan can be done 3 to 4 times per week always leaving at least 48 hours for proper muscle recovery. By adding additional cardiovascular exercise you will be getting in a very well rounded workout.
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