Why does the title of this article mention Housewives and
Athletes? Brace yourself for the answer: Because the training
protocols for both are exactly the same!
"How can that be?" you ask. "Is the author of this article on
drugs?" "How can an athlete and a housewife train the same way?"
Here is your answer: Because each of them works diligently
towards their respective goals using the same time-proven
training techniques that you are about to learn. The goals of an
athlete may be different than those of a housewife, but the
science behind the training program is exactly the same.
EXERCISES
If your goal was to bench press the heaviest weight in history
would it help you to take ballet classes? If your goal was to
have a trim, toned body with a low level of bodyfat, would you
get a lot out of Power Lifting classes with a squad of 350 lb
athletes at 'Bruno's Iron Body Weightlifting Dungeon'?
The point is that you have to train for what you want out of
your exercise program! Don't choose exercises out of a magazine
just because they worked for the author of a particular article.
Don't do the "classic" exercises at the gym just because
everyone else is doing them.
Determine what your goal is, decide which exercises and which
training programs will get you to your goal, and then just
follow your program. This is pretty basic information, but you
may be surprised by how many people just follow the crowd, which
will get you exactly nowhere.
FORM
Once you have your training program ready to go, you have to do
it right! If your program calls for eight 30-second wind sprints
in 5 minutes, guess what you have to do?
If your program calls for picture-perfect free weight squats,
bench presses, or lunges, how should you do your free weight
squats, bench presses, and lunges?
You have to get your training program from a reputable,
trustworthy source, such a personal trainer, or a friend or
family member who is in very good physical condition. Once you
have determined that your source is qualified to tell you how
many wind sprints to do, or the proper way to do lunges, then
you need to do exactly that.
Too many people get "distracted" during their training sessions
and just end up going through the motions. During each and every
exercise or activity, your form should be perfect, your
concentration should be fierce, and your effort should be
maximal.
Safeguard your health as well as your fitness goals by doing
things the right way. You'll achieve maximum results, with
minimal risk or wasted time.
SETS
How many sets of each exercise should you do? No doubt your
favorite fitness magazine has instructed you at some point to do
3 sets of 12-15 repetitions. That is good advice in some
instances, but not in ALL instances. Who came up with that
number, anyway? The proper number of sets to perform of each
activity depends on the activity itself, what your training
goals are, and where you are at in your training program. 3 sets
may be perfect in the beginning, but later on down the road, you
may need more or less than that.
Don't do the "traditional" number of sets, or the traditional
number of exercises. Think outside of the box! This will keep
your mind and your body from getting bored or over-stressed by
any given exercise program.
PROTEIN
Here is a newsflash: You need protein at every meal, regardless
of your fitness goals. It doesn't matter if you are a
bodybuilder or a glass blower - your body needs protein several
times per day, every single day of your life.
Don't think that just because you aren't trying to put on muscle
mass that you don't need to consume protein. Your body uses the
amino acids in protein to repair damage that happens naturally
to your body everyday, even if you don't exercise. If you are
involved in an intense exercise program, then your need for
protein is amplified by a large percentage.
Do you need the latest protein supplement? Maybe, maybe not. It
depends on your present training program and nutritional intake.
Decide if you are getting at least 20% of your calories from
protein everyday, and as much as 40% for some competitive
athletes. If not, then you may need to take a protein
supplement, or at least increase the amount of lean protein in
your daily diet.
CARDIOVASCULAR TRAINING
Cardiovascular training is just good for burning off calories,
right? Wrong! Cardio does burn a lot of calories, but let's
break down the word "cardiovascular".
Cardio: Having to do with the cardiac muscle - your heart.
Vascular: Having to do with your circulatory system - your veins
and arteries.
When put together into the term "cardiovascular", can you
determine the primary reason for doing cardio? To improve the
strength and efficiency of your heart and circulatory system!
Yes, improving the strength and efficiency of your heart and
circulatory system burns a lot of calories. Yes, cardiovascular
training is part of any good health and fitness program.
However, if you don't do it right, you won't get much out of it.
There are various formulas for determining the intensity of your
cardiovascular workouts, and they include the Target Heart Rate
Zone and the "Talk Test".
Whichever method you choose, you must always put forth a true
moderate to intense effort, and you must also practice different
activities, and different amounts of time spent doing cardio. If
you always do the treadmill at 3.5 mph for exactly 30 minutes,
your body will quickly adapt to that, and your progress will
cease.
Change the activity that you engage in, change the intensity,
and change the amount of time you spend doing it. Keep your body
guessing, and it will reward you by literally "throwing your fat
into the fire" to fuel the workout!
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