Healthy Lifestyle: Creating the Perfect Workout

At some point most of us have stepped on the scales, sighed at the display, and then driven to the gym to go crazy on every machine available. The only real results of our workout were tired aching muscles the next day, and an understandable reluctance to return for more punishment.

Men and women most often have separate aims when it comes to exercise; women aim to become trimmer and better toned, while most men aim for a bigger, more muscular body. Well-planned workouts should embrace the different types of exercise, and be balanced to include all muscle groups.

Three Ways to Exercise:

• Aerobic exercise – is moderately strenuous and should increase your heart rate. Walking, jogging, or cycling show great examples of easy fat-burning exercises.
• Resistance training – is much more rigorous and builds muscle mass whilst burning carbohydrate. The result is more muscle mass and added definition.
• Stretching exercise – is the least strenuous and helps to prevent injury by increasing flexibility

Warming Up

It always saddens me to see people rushing to jump on the machines at the gym without taking time to warm up. Begin with 5 minutes of low level activity, such as walking, and do some basic stretching to increase your flexibility and range of motion.

Working Out

To prevent your workout from becoming a chore, incorporate all three types of exercise. Good aerobic exercises include walking at a constant pace, cycling, or rowing five times per week for around 20 minutes per session.

Twice a week, with several days in-between, include resistance training in your routine. You can use the weight machines at the gym, and gradually increase the weight (or resistance) as your muscles adapt and you become stronger. Do 4 – 6 even sets of 15 repetitions per machine for optimal results. Remember to use the proper technique. Bad technique can cause painful injury.

Stretching is a great way to stay flexible. You should include all areas of your body, and hold each stretch for around half a minute. Avoid bouncing since this will put undue stress on your joints and muscles.

Cooling Down

This will be similar to the warm up in that you should include low-level aerobic activity, and some stretching to help reduce lactic acid build up (aching muscles).

It is important to pace yourself when you plan your workouts. It is better to progress slower at a steady rate than to exhaust yourself and have to take several days to recuperate. Most good gyms are equipped with personal trainers to help you plan a suitable program for your fitness level.