myfitnesshut

Have you started an exercise program but are unsure whether it is working effectively?  If your exercise goals are “LEAN and TONE” with improved cardiovascular health, then there are some “markers” to look for during your training. 

Cardio Training

If you started training using a 65%-75% target heart rate zone during your daily 30 minute cardio session, then that is a good start.  That is a good fat-burning zone.  If this training zone becomes too easy after a few weeks (if you can hold a conversation during the session, it is too easy), then you probably need to increase the training zone to 75%-85%.  And, as you might have guessed, even this training zone will need to be changed after a few weeks.  For many, interval training is the answer.  Interval training has a high intensity/lower intensity pattern.  An example would be a pattern of 2 minutes at 85% and 1 minute at 75%.   You would do this pattern for 30 minutes.  Interval training has been proven to provide maximum cardio and fat-burning benefits.  You could also vary your modes of training such as using the treadmill, illyptical, bike, stair-stepper, etc.  The point is this:  change it up (modes and intensity) every 2-4 weeks to prevent your body from adapting to your training methods.  So, how can you tell if your fitness level is improving?  Take your pulse before and after your workout.  Within 5 minutes of your completed workout, your heart rate should return to its pre-workout heart rate.  If it takes longer than 5 minutes, you might need to scale back your workout. 

Strength Training

A good resistance workout for maximum fat-burning, muscle strength/endurance, cardiorespiratory health and bone density benefits is a full-body circuit weight training session.  It will definitely help to change your body composition.  It basically works this way:  perform each exercise 12-15 repetitions with no rest between exercises.  Choose a weight (free or dumbbell) that you can handle for 12-15 repetitions.   After the last exercise, rest for 2 minutes and repeat the same circuit.  Total workout time should be 30-60 minutes.   You should do this workout  at least 3 days a week on nonconsecutive days.  Do this circuit workout for at least 4 weeks.  You may need to increase the weight as you progress.   Examples of exercises for a full body circuit training session would be:   squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.   After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts.   So, how do you know if your strength training program is working for you?  If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc.  and your body fat will decrease.  You should take these measurements at least every 4 weeks to measure your progress.  Don’t worry about the weight scale at first.  Since muscle weighs more than fat, your weight might even go up a little at first.  But you will be on your way to acheiving PERMANENT WEIGHT LOSS because your lean muscle mass will gradually replace your burned fat mass.   And this will permanently speed up your metabolism.   

What If Weight Training Is Painful?

Don’t believe the “NO PAIN, NO GAIN” myth!  If it hurts (as in sharp pain), then that exercise is not good for you.  The reasons could be that you have an injury or you are doing the exercise incorrectly.   Here are some examples: 

• When performing the bench press exercise, you should feel the effects in your front shoulders, triceps and chest.  If you feel pain in the back of your shoulders (rotator cuffs), then stop this exercise.
• You should feel the effects of the squat primarily in your glutes, quads and hamstrings.  If you feel pain in your lower back or knees, then stop.
• Leg curls should work your hamstrings.  Pain in the back of the knees should be a signal for you to stop this exercise.

You could be making excellent progress towards your exercise goals and not even know it!  Use of these “markers” and other tools will help you monitor your progress.