Six Weeks to Fitness Part 2

For the past week, you’ll notice some small changes to help you slowly progress. You’ll have new, longer cardio workouts and you’ll be doing an added set of each exercise during your strength training workouts.

As always, please modify the workouts to fit your fitness level, schedule, and goals and listen to your body, taking extra rest days as needed.

Week 2 Focus on…F.I.T.T.
This week, your focus is on the F.I.T.T. principle, which guides us in setting up workout programs. This principle includes:

Frequency – This week, you’re doing cardio 3 times and strength training 3 times, which follows the basic exercise guidelines for getting started and improving your health. We will progress throughout this program by gradually adding more frequent exercise.
Intensity – During the first few weeks, you’ll focus on moderate intensity or about a Level 5-6 on the Perceived Exertion Scale. As you progress, you will gradually change the intensity levels of your workouts with interval training and other techniques.
Time – Your workouts started at about 10-20 minutes. Each week, we’ll gradually add time to your workouts to build endurance and help you burn more calories.
Type – It’s important to start out with activities you enjoy, but it’s also important to cross-train and mix things up to keep both your body and mind engaged. Later in the program, you’ll choose new activities to add to your routine.
When you workout at a sufficient intensity, time and frequency, you’ll start to see changes in your weight, body fat, endurance, and strength. When your body adjusts to your current FITT levels, it’s time to manipulate one of more of them. This program will help you learn how to do that.

Day 1: Cardio, Strength, and Stretch
Your cardio workout this week builds on last week’s basic workout with an added 5 minutes. Your strength workout is the same, but you’ll do 2 sets of each exercise with a brief rest in between.

Workout 1: 25-Minute Cardio
Workout 2: Basic Strength
Length: 2 sets of each exercise, 10-20 Minutes
Equipment Required: light dumbbells, an exercise ball or chair, and a mat
Workout 3: Soothing Stretch

Day 2: Walking and Stretch
Today you’ll do your walking workout, but with an added 5 minutes. You’ll finish up with the seated stretch for the back, neck, and shoulders.

Workout 1: Find at least 15 minutes for a brisk walk today.
Workout 2: Seated Stretch

Day 3: Cardio, Strength, and Stretch
Your new cardio workout today involves interval training with any machine or activity of your choice.

Workout 1: Basic Intervals
Length: 21 Minutes
Workout 2: Basic Strength
Length: 2 sets of each exercise, 10-20 Minutes
Equipment Required: light dumbbells, an exercise ball or chair, and a mat.
Workout 3: Soothing Stretch

Day 4: Active Rest
There’s nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching, and moving. Some ideas:

Play an active game, like Wii Fit Plus
Do some crunches or pushups while you watch TV
Turn off the TV early and stretch for a few minutes before bed
Walk the dog for an extra 5 minutes

Day 5: Walking and Stretch
Workout 1: Find at least 15 minutes for a brisk walk today.
Workout 2: Seated Stretch

Day 6: Cardio, Strength, and Stretch
Workout 1: 25-Minute Cardio
Workout 2: Basic Strength
Length: 2 sets of each exercise, 10-20 minutes
Equipment Required: light dumbbells, an exercise ball or chair, and a mat
Workout 3: Soothing Stretch

You might think that this is a lot of work and it is, but it will work if you stay with it. Don’t forget that no one said this will be easy. “Exercising for beginners” is like going to first grade again. You have to train your body to exercise. Exercising is a routine that has to be done over and over again. At first, the exercises are designed to condition the body so you can move into more difficult exercises that will actually help you. The more you do the exercises the more your body will become accustom to exercise.First, you learn to go through the motions and then you learn how much resistance is necessary to challenge the muscles. When I began exercising after 20 years of not exercising, I remembered how to exercise but I was so out of shape I couldn’t do simple exercises that I remembered from school.

I just had to keep trying. The exercise called for 10 repetitions and I could only do 4 or 5. Conditioning would be to do the same exercise every day sometimes twice a day, until I could do 10 repetitions. It’s not that easy, one exercise squats, I could only do 5 and so I worked for one week doing a little more every day until I could do 10. Some days you won’t increase any reps, but you can’t quit. You just keep on plugging along until you reach your goal.Always make sure you’re doing the exercises properly, you can injure yourself and lose all the gains you made.

In the next post, I’ll have the 3rd week.

I write E-books and blogs about fitness and weight loss. I’ll show you the cheapest, inexpensive way to lose weight. Right now and for a limited time, my E-book, “How Bad Do You Want To Lose Weight”, is $1.99 on all the major sites. Amazon.com, iBooks, B&N.com, Scribd.com, Kobo.com and many others in several other countries.

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About ray0369

I'M RETIRE, I'VE TRAVELED TO MORE THEN TWO DOZEN COUNTRIES, SOME AS MANY AS 5 TIMES. I LOVE TO WRITE BUT EVEN MORE, I'M SOMEONE WHO HAS ALWAYS WORKED OUT. I HAVE DONE ENDLESS RESEARCH ON THE SUBJECT OF FITNESS. SO WHEN I DECIDED TO WRITE A BLOG IT WAS ONLY NATURE THAT I WRITE ABOUT MY FAVORITE SUBJECT.
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