What makes a good fitness plan- Part 2

  This post focuses on the muscular strength component of an ideal fitness plan.......... 

Core fitness components

1.Cardiorespiratory training
2. Muscular strength training
3. Stretching/flexibility 
4. Rest


Building muscular strength can be accomplished by performing resistance training. Common forms of resistance training include:

• free weights (dumbbells or barbells) http://youtu.be/NKLibeNoPB4
• exercise machines (equipment that operates on cables, pulleys, and levers)
• and body weight exercises http://www.youtube.com/watch?v=Srsq2HLEMjA                   http://www.youtube.com/watch?v=Srsq2HLEMjA

Consistently performing exercises that improve muscular strength will:

• cause your muscles to adapt to the stress by becoming stronger and more resistant to fatigue
• increase lean muscle and reduce body fat percentage
• as well as increase metabolism (the amount of calories your body uses throughout the day)

While performing resistance exercises use the following guidelines to make sure that you train safely and effectively:

1. Always warm up 5-10 minutes before your session begins.
2. Always use good form.
3.  Train each of the major muscles groups (chest, back, shoulders, legs, arms and core) consistently and evenly each week.
4. Stretch the the muscles that you used after your session is over.
5. Never work the same muscles everyday.
6. Avoid exercises or movements that cause you serious pain while performing them, or that  cause you to become inconsistent with your exercise routine
7. Perform resistance training 2-5 days per week, while sticking to the guidelines 1-6.

***Many individuals, particularly women, are under the impression that lifting weights will make the bulky or cause them to have a "man-like" build......This is far from the truth. Testosterone is the reason for a man's bigger muscles and masculine features.Women have very little testosterone in their bodies; so its very unlikely for a woman to get bulky from lifting weights. Lifting weights only causes women to strengthen and tone up their bodies......... unless they take steroids!!


To be continued..............................