Customize your Exercise

Posted on 28. Feb, 2010 by in Athletes, Fitness, Students

I‘ve gone through various phases in life regarding exercise – intense, macho, brutal workouts, yin yoga and healing exercises and everything in between . My years as a personal trainer helped me see that often less is better. So I’ve found that a balanced exercise program will include the following components:

·     Cardiovascular – contrary to popular opinion longer is not necessarily better. Studies have shown that as little as 10-12 minutes of intense running or biking 2-3 x per week is sufficient to work the heart muscle. Also, for those not in good condition just a nice brisk walk will do fine. The point is to go fast enough so it is hard to talk in a conversational tone.

·     Strength – Any weight bearing exercise that uses the whole body (not just lower body) is great for this. I prefer lifting weights or isometric exercises. The key to get good results is to move the weight very slowly anywhere from 4-10 seconds on the lift portion to 4-10 seconds on the negative or return portion of the exercise. Smooth movements without pausing at the contraction or beginning of the next repetition. The slower you move the weight the fewer the repetitions one needs to do until you reach muscle failure. Usually 4-10 repetitions are all one needs to do for a particular muscle. Six to eight different exercises twice a week is all you need to do to have great results – again here it is intensity of the exercise that brings results. You don’t have to spend a lot of time in the gym or do lots of sets, just smooth and slow.

·     Flexibility – Without flexibility you body will not feel its best. Until I started doing yoga my body never knew what is was like to feel really good. Just warm up a little before stretching and attend a few yoga classes or get a few tapes to develop your own practice. Make a commitment to stretching for at least 10 minutes a day and see the changes in your energy and the way you feel.

Now with these three components in place you’ll start to feel like a new person. Some people however, will benefit by more or less of one form of exercise than another depending on their body type, level of health and health goals.