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Bridging
the Gap: The Top 5 Fitness Secrets for
Housewives and Athletes
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by: Aaron
M. Potts, ISSA CFT
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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!
About the author:
Aaron Potts is a Personal Trainer and Fitness
Success Coach whose customers include consumers as
well as other fitness professionals. Sign up for
his free Fitness Journal at http://www.fitnessdestinations.comor
visit his coaching site at http://www.ptsuccesscoach.com
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