The Physical Activity Guidelines for Americans published by the US Department of Health and Human Services, recommends adults should do at least 2 hours and 30 minutes of moderately intense cardiovascular exercise and two days of muscle strengthening exercise a week. Base your free workout plan on these recommendations to lose weight gained over the holidays.
Structure of Free Workout Plan
Do muscle strengthening exercises to maintain and increase lean muscle tissue. This does not involve gaining large bodybuilder-type muscle. Lean muscle tissue enables you to reshape your body and because muscle is energy intense, helps you attain a quicker metabolism which enables your body to burn fat quickly and efficiently.
Do cardiovascular exercises to help keep your heart and lungs healthy, to burn calories and to metabolize fat as energy.
Cardio and your Free Workout Plan
Go jogging or running for 30 to 45 minutes two or three times a week.This should form an integral part of your free workout plan. Keep a moderate to low intensity by maintaining a pace that enables you to carry on a conversation while running. If you are new to exercise, recovering from an illness or have ankle, knee or lower back problems, other activities such as brisk walking, bicycling or swimming may be more suitable to include in your free workout plan.
Go for a brisk walk for 30 to 60 minutes two or three times a week. Keep your arms pumping, and as you get fitter and stronger, add an incline or hill to your route, or hold a couple of light dumbbells.
Try to find running or walking buddies. You can encourage each other and have some fun as you work to burn the fat. and lose weight.
Swim for 30 to 45 minutes two or three times a week. Swimming is a cardio exercise which places little stress on your joints, metabolizes fat for energy and also engages all the major muscles of the body.
Bicycling and your Free Workout Plan
Get out the bike you have stashed away in your garage or yard and get bicycling to get your heart pumping and burn calories. The Mayo Clinic estimates a 160lb person cycling at 10 mph for 1 hour burns 292 calories. A 200 lb person cycling for 1 hour at 10 mph burns 364 calories. If you want more information on bicycling, your city or town may have a website detailing bicycling routes, tips on riding safely, and how to find biking buddies. For example, the San Francisco Bay area has a very informative bicycling resource guide website, Bicycling.511.org.
Muscle Strengthening and your Free Workout Plan
Do these body weight exercises twice a week:
Push-Ups and Squats
Do push-ups followed immediately by free standing squats. Do squats by standing with your feet slightly more than your shoulder width apart. Clasp your hands behind your neck and slowly drop into a squat. Keep your knees above your feet, and your back straight by pushing your butt out. Stop when your thighs are parallel to the floor, then return to your starting position. Do as many repetitions as you can for each exercise. Rest for one to two minutes the repeat the pair of exercises. Exercises done in a pair without a rest are called super sets.Do 3 to 5 sets of this super set. Push-ups work the chest, shoulder and triceps muscles, and squats target your thighs, hips and butt. The core muscles of the stomach and lower back stabilize your body while you do both exercises.
Wall Slides and Reverse Crunches
Stand with your back against the wall with your butt,head and upper back touching the wall and your feet approximately 6 inches from the wall. Raise your arms above your head ensuring your wrists maintain contact with the wall. Slide your arms down and tuck your elbows in to your sides. Squeeze your shoulder blades together as you slide your arms down. Ensure your head, upper back, wrists and butt maintain contact with the wall and slide your arms up the wall until they are over your head.. Do as many repetitions as you can to work your upper back and shoulders.
Do a super set with reverse crunches which work the stomach muscles; Lie on your back, raise both legs, bend your knees at a 90 degree angle and cross your ankles. Keep your shoulders slightly raised. Lift your hips and butt up slightly, bringing your knees nearer your chest, shortening the distance between your belly button and sternum. Exhale sharply as you do this and tense your stomach muscles. Do as many as you can, rest for a minute then repeat super set of wall slides and reverse crunches. Do 3 to 5 sets.
A free workout plan can help you lose weight , burn fat and get in shape without the expense of joining a gym.
This free exercise program should be accompanied with an appropriate diet plan.
Always consult your doctor if you are new to exercise, or have health problems before starting an exercise program.
Sources
US Department of Health and Human Resources. "Physical Activity Guideline for Americans." Accessed December 29 2010
Mayoclinic.com. "Exercise for Weight Loss: Calories Burned in 1 Hour." Accessed December 29 2010
Olu Odebunmi - Olu got hooked on the fitness bug way back in 1981. Lean and muscular at 55, and aging like fine wine he still works out three times a ...
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