A list of possible benefits from increased fitness

Improved heart health
Improved mood
Better sleeping patterns
Increase HDL (“good”) cholesterol
Greater flexibility
Stronger bones
Better body composition

Improved weight management

A big factor at play is the reduction in body weight often experienced by those who go from a sedentary life style to a more active one. Most people do not perform enough physical activity, and this has resulted in many people in the west becoming over weight. There is another aspect to this however – diet. Improving ones diet and increasing physical activity can drastically improve body composition, with a reduction in body fat and an increase in lean tissue.

Another important point is the increase in muscle size from physical activity. Those who regularly exercise will use their muscles a lot more than somebody who performs minimal physical activity, and therefore will likely have larger and stronger muscles. Increased muscle mass does increase body weight, but also increases the metabolic rate. That is to say, your body weight may increase, but it is lean mass, and the extra muscle tissue uses up a greater amount of calories. A female trainee is not going to turn into the incredible hulk from fitness training, and the extra weight gained in muscle tissue will likely be outweighed by the reduction in body fat initially.

Resistance training

The routine

Monday
Squat
Dumbbell bench press
Pull downs
Barbell curl

Wednesday
Deadlift
Shoulder press
Dumbbell rows
Cable triceps extensions

Friday
Close grip bench press
Close grip pull downs
Dips
Zottman curls

Weeks 1-2

Sets and rep ranges – all exercises 2 sets x 12 reps

Week one should be spent learning the new exercises which you will be performing for this program, so ensure you take a list of the exercises to the gym and possibly speak to a personal trainer about how to safely perform each exercise. Depending on your current fitness levels, the initial two weeks would be used as an introduction to the program, allowing for confidence, exercise form and strength levels to be enhanced. The resistance used should be moderate, slowly building into the third week.

Weeks 2-8

Sets and rep ranges – all exercises 3 sets x 10 reps

The following weeks should be performed with a higher level of intensity, placing sufficient demand on the muscles for them to progress in strength and size. Try to slowly add more resistance to the exercises, but only do so if the added weight allows you to perform the required number of repetitions and form is not hindered.

Cardiovascular

Cardiovascular training is to be performed first thing, ideally on an empty stomach. This can be performed three to four times per week, with each session lasting between 45-60 minutes in duration. The choice of exercise is up to you, although it should allow for a moderate level of intensity. The heart rate should be increased, as well as the frequency of your breathing. The correct level of intensity would be when you can say a sentence out loud, but have to stop after a few words to catch your breath.

Good choices for cardiovascular training include:

• Cycling
• Swimming
• Jogging
• Power walking
• Stepper
• Cross trainer
• Rowing machine

As with the resistance training, the intensity level should be slowly built up over the course of the program, and by week 2 or 3 the intensity should near to where I have detailed above. Your previous level of fitness will have a massive impact here, however. It is recommended you speak to your GP if you wish to start exercising, as not everyone will be able to start an intensive training program from scratch.

Dietary intake

The diet consumed during this program will have to be calorie constrictive to support fat loss, yet protein levels should be of a sufficient level to enable some level of muscle hypertrophy and repair. Key nutrients should not be missed, and plenty of fluids consumed to ensure optimal hydration.

Below is a sample meal plan. This should not be followed religiously, as a diet should be varied to ensure a spectrum of nutrients are consumed for maximum health and well being. Consuming the same foods can also become very boring. Meal choices and timings should also be adjusted to fit preferences, lifestyle and requirements.

7:00am – Wake, water consumed
7:15am – Morning cardio training for 45 minutes
8:15am – 2 slices of wholemeal bread with spread, item of fruit, 2 scoops of whey protein
10:00am – 2 oat cakes, item of fruit, 120g chicken breast
Lunch – Natural peanut butter sandwich (granary bread), carrot sticks
4:00pm – 4 oat cakes, low fat yogurt, 80g chicken breast
5:30pm – Resistance training for 45 minutes
6:15pm – 2 scopes of whey protein, item of fruit
Evening meal – White fish / red meat, sweet potato, mixed salad
Before bed – half a tub of cottage cheese, small serving of mixed nuts and seeds

After week 2/3 progression should be monitored, and the dietary intake tweaked if necessary. If too much weight is being lost or you begin to feel too tired, try slightly increasing servings. If weight loss is minimal, reduce serving sizes slightly and monitor again. There is no “one size fits all” when it comes to dieting, so monitor and adjust. For other meal plans and ideas, see the meal plan site.

How to skip

The first things to check before beginning the exercise is the rope and the space around you. The rope should be undamaged and be of suitable length to allow for an effective skipping movement. There should be sufficient space around you, free of people and pets.

1. Grasp each handle of the skipping rope, taking control of the handle with the thumb and index finger of either hand.
2. Stand up-right, hands down near the sides, and the rope in-front of the body.
3. As the rope is brought over the head to begin the exercise, the upper arms should remain fixed to the side of the body whilst the lower arms are slightly bent outward. The motion is mostly achieved through the circular motion of the wrist and not the elbow or shoulder.
4. As the string comes from down from behind you; jump, and remain on your toes. The jump should only be a few inches off the ground, and be powered by the extension of the ankle, opposed to the extension of the knee.

Improving your fitness with skipping

A fifteen to thirty minute skipping session could be performed two to four times per week to achieve increased fitness levels. The workout should begin with a warm up phrase, where the muscles are prepared for a more vigorous workout. This could involve a slow skip for 5-10 minutes. After this warm up you could stretch the muscles for a few minutes, and then begin with a quicker paced skip. A cool down would be wise at the end of the session, with a slow skip and stretch to the calf’s and thighs.

The scope for skipping is greater than just increasing the pace once you have increased your fitness and coordination. There are various tricks which can be brought into the session, such as cross over’s or doubles. Another method of increasing the intensity of the skipping workout is to bring the knees to waist height when jumping.

Cardio training without a gym membership

Firstly, it is worth noting that all the equipment found in a commercial gym can be purchased privately if you have the money and space. This may not apply to everyone, but for those wishing to train at home, due to the convenience and privacy, may be best looking online for ex commercial equipment or new industry standard equipment which can be placed in a room or garage. Those who cannot afford this option do not have to totally draw a line through this option, however. There are smaller and portable fitness solutions available for home use, such as steppers and spin bikes.

Free options available to almost anybody include jogging, cycling, power walking, skipping, and garden based training using low cost equipment such as sand bags for resistance during squats, over head presses and other suitable exercises. Sport centres may also be a cost effective option for groups. A 5 a-side game of football each week, or a game of badminton can expel many calories and work the cardiovascular system rigorously.

Ideally cardio based activities should be performed three to four times per week, thirty to sixty minutes in duration.

Weight training at home

The purchase of a set of changeable dumbbells will drastically increase exercise choice, and is recommended for those wishing to train at home. A set of spin lock dumbbells can be purchased relatively cheaply and will prove to be a versatile piece of equipment. Trainees with a bit more cash to spend can also purchase a great weight training bench for around the £100 mark, such as one made by Body Solid which have proved durable in most home environments.

The major muscle groups of the body can be exercises by the main compound movements, such as squats, deadlifts, bench pressing, shoulder pressing, and rowing. All these exercises, in their various variations, can be performed with a set of dumbbells and a bench. Click on the “Exercise” tab at the top of the page to learn more about the various exercises which can be performed. A resistance based regime for a fitness trainer would typically involve three to four training sessions per week, each lasting thirty to forty five minutes. These sessions should be spaced apart to allow for optimal recovery between the sessions.

Calf stretch on a raised block

Standing on a raised block allows for the heels to be lowered below the level of the block to stretch the calf muscles. This stretch is effective at stretching the muscle which makes up the main bulk of the lower leg, the gastrocnemius. The gastrocnemius is a two headed muscle which is located to the rear of the lower leg and is responsible for the general shape of the calf’s. The flatter soleus muscle runs underneath the larger gastrocnemius.

Ease into this stretch and do not bounce. If the muscle is exercised prior to the stretch the muscle should be more elastic when performing the stretch. Lower the heels until you can feel a moderate stretch to the calf’s and hold this position for 20 seconds.

Wall calf stretch

This stretch is likely more known among the general public. To perform the wall calf stretch we must stand a few feet in front of wall. We step one foot forward and bend the knee of the front knee. The hands are placed on the wall for support, allowing us to learn forward whilst the back leg remains stretched with the heel firmly rooted to the floor. A stretch to the rear calf should be notable.

Hold this position for 20 seconds and then repeat for the other calf. This stretch can also stretch the hamstrings (the muscles located to the rear of the upper leg) somewhat, ideal after running, cycling and many sporting activities.

Seated calf stretch

The seated calf stretch is an option for those trainees who are relatively flexible. Whilst sitting on the floor with the legs outstretched in front, lean forward and reach towards your toes. This will stretch the hamstrings effectively. Once you have become flexible enough to reach your toes, hold onto your toes and apply moderate pressure on them so to pull them towards yourself.

This stretch may not be achievable for those new stretching, so take gradual steps to increase flexibility. Do not ever try to force a stretch. Hold this stretch for 20 seconds.