The Pillars of Fitness Success
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It takes more than exercise to get into better shape. Here we describe The Pillar of Fitness Success! Follow our outline and you'll be on your way to a healthier lifestyle.
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The Pillars of Fitness Success
- 1. www.CustomFitnessConcepts.com Stretching, long walks or walking dog, parking away from the front door, take stairs vs elevator Cardio vascular exercise: Weight bearing activities like: Walking, running, elliptical, bicycling, swimming, and aerobics Strength building and muscle toning: Resistance training – i.e. Weight lifting, bands, body weight, manual resistance, etc High intensity/ interval training Everyday Eat every 3-4 hours for 4-5 times a day. At least three to four times per week for 45 – 60 minutes Rest Indulge: dessert No more than once or twice per week Less than once per week Exercise Pyramid
- 2. www.CustomFitnessConcepts.com Aerobic Fitness • Duration: 30 - 60 Minutes • Frequency 3 - 6 sessions/week • Activity Weight bearing Enjoy Convenient • Proper Intensity Nutrition • Contact a Registered Dietitian • Smaller meals every 3-4 hours • Make smart decisions • Set yourself up for success Anaerobic Fitness • Focus on: - Chest, shoulders, back, legs and core body • Consult an expert to help you: - Use proper form - Change stimulus • Always weight train prior to cardio Pillars of Success Typical Results •Lower blood pressure •Healthy BMI •Healthy body fat •Less stress •Greater bone density •Think clearer •Better quality of life Typical Results •Lower blood pressure •Healthy BMI •Healthy body fat •Less stress •Greater bone density •Think clearer •Better quality of life
- 4. www.CustomFitnessConcepts.com Adjusted Target Heart Rate 220 - Age – RHR (Resting Heart Rate) = X X * 60% + RHR = Low X * 70% + RHR = High Normal Resting Heart Rate ranges between: • Newborn infants – 100 to 160 beats per minute • Children 1 to 10 years – 70 to 120 beats per minute • Children over 10 and adults (including seniors) – 60 to 100 beats per minute • Well-trained athletes – 40 to 60 beats per minute