IM­PROVE YOUR WORK­OUT

Max­i­mize your fit­ness re­sults by im­prov­ing your work­out

Great Health Guide - - CONTENTS - Kat Mil­lar

AS life gets busier the fol­low­ing ques­tions are asked. ‘How can I im­prove my work­out and how do I max­imise fit­ness re­sults in the same amount of time?’ On the oc­ca­sions where just get­ting to the gym is a ma­jor ef­fort, just do­ing some ex­erc­sie is great. But gen­er­ally, if you’re some­one who wants to im­prove your work­out, max­imise fit­ness re­sults and in­vest your time well, then it’s im­por­tant to be strate­gic when de­sign­ing your ex­er­cise plan.

The first step to im­prove your work­out and max­imise fit­ness re­sults is to set up your ex­er­cise plan and have a clear goal of what you want to achieve. Plan­ning is es­sen­tial to achiev­ing re­sults in the short­est pos­si­ble time­frame. If you don’t take the time to plan you may waste a lot of time do­ing what you think is ef­fec­tive and miss what could re­ally fast-track your re­sults. Plan­ning is also ba­sic to help­ing you pre­vent over-train­ing and un­der-re­cov­ery. Once your goals are set, the next step is to put to­gether a fit­ness plan that works steadily to­wards your goal. The best place when cre­at­ing your fit­ness plan is to use the FITT (fre­quency, in­ten­sity, time and type) prin­ci­ple.

The FITT prin­ci­ple: Fre­quency, In­ten­sity, Time and Type: 1. FRE­QUENCY.

• De­cide how many ses­sions you can fit into your week. The num­ber of ses­sions is de­pen­dent on a few dif­fer­ent fac­tors in­clud­ing: • Your train­ing ex­pe­ri­ence • Your goal-end date • How badly you want your goal • How busy you are with other com­mit­ments • The type of train­ing you will be do­ing.

To de­cide on your fre­quency, it helps to know a bit about re­cov­ery. If you’re fa­mil­iar with de­layed-on­set mus­cle sore­ness (DOMS), which usu­ally oc­curs around 24-48 hours after the work­out, you will know how tempt­ing it can be to put your feet up for a few days un­til the sore­ness sub­sides. When it comes to re­sis­tance train­ing a more ef­fec­tive al­ter­na­tive is to split your work­outs be­tween body parts. An ex­am­ple may be to ex­er­cise lower body and abs one day and your up­per body on a dif­fer­ent day. Al­ter­na­tively, if you’ve been do­ing weight train­ing for a while, spread your up­per body mus­cle ex­er­cises over two sep­a­rate days and fo­cus each day on two to three dif­fer­ent mus­cle groups. If fat loss is a goal, you may wish to also add in some steady-state car­dio after your up­per body ses­sions. Re­cov­ery from aer­o­bic ses­sions is much quicker than from re­sis­tance train­ing as it gen­er­ally doesn’t place too much strain on the mus­cles. There­fore your mus­cles don’t need as much time to re­pair com­pared to when you lift heavy weights. Many peo­ple can do some form of steady-state car­dio more fre­quently. On the other hand, HIIT (high in­ten­sity in­ter­val train­ing) re­quires a re­cov­ery pe­riod of about 48 hours, so I rec­om­mend that you have no more than two to three HIIT ses­sions a week.

2. IN­TEN­SITY.

The less avail­able time you have to ex­er­cise, the higher the in­ten­sity needs to be to achieve re­sults. I rec­om­mend a mix of low, medium and high in­ten­sity in your week as this al­lows for more re­pair time and may help pre­vent over­train­ing and re­duce risk of in­jury. Vary­ing the in­ten­sity can also in­crease en­joy­ment which means you’re prob­a­bly more likely to stick to a reg­u­lar ex­er­cise pro­gram long-term.

3. TIME.

To achieve your phys­i­cal goals ex­er­cise needs to be a pri­or­ity in your al­ready-busy life. When you con­sider how much time we have in our en­tire week, not a lot of time is ac­tu­ally re­quired in or­der to get a re­sult. De­cide how much time you want to spend ex­er­cis­ing in each ses­sion in your week. Some days you may wish to do short and hard ses­sions and other days if you have more time avail­able you can do longer but less-in­tense ses­sions.

4. TYPE.

Re­gard­less of whether your goal is to change your body shape, in­crease your fit­ness, lose some fat or get stronger, we all need to do some form of re­sis­tance train­ing. The type of re­sis­tance train­ing you choose, as well as the style of train­ing, tools and meth­ods, all de­pend on your goal, as well as your per­sonal likes and pref­er­ences. If you’ve al­ready been train­ing for a while mix up your work­outs with new classes, change from out­doors to in­doors or vicev­ersa or try a new sport or ac­tiv­ity to keep things fresh and en­gag­ing. So, im­prove your work­out with a FITT fit­ness plan and max­imise your fit­ness re­sults.

Kat Mil­lar owns Get Re­sults Train­ing, ded­i­cated to help­ing peo­ple trans­form their health, mind & body. Since 2003, Kat has helped thou­sands of peo­ple achieve their goals. She’s a coach, speaker, award­win­ning fig­ure com­peti­tor, fit­ness lec­turer & NLP prac­ti­tioner. Her pas­sion helps peo­ple achieve life-chang­ing re­sults & ful­fill­ment, with a range of pro­grams for holis­tic health & body trans­for­ma­tion. Con­tact via Kat’s web­site or Face­book.

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