Mike’s Six Step Fitness Formula
By Mike Stefano of Firefighter’s Workout
www.firefightersworkout.comNote: This article does not represent VCFS policy but does provide beneficial fitness information.
If I were to ask the average Jane or Joe, whether they’d rather workout six days per week for two hours each day, or four or five times per week for 30 minutes, most would jump on the second choice.
Unfortunately, most beginners make the mistake of thinking more is better. They dive in head first, but hit a brick wall after a few weeks. Before you pick up your first dumbbell, you should pause and reflect upon what is truly motivating you to get started.
Take a close look at your immediate and long range goals, likes, dislikes, limitations, time and budget constraints, as well as exercise / health history.
If necessary, get clearance from your physician, who can also advise you on what type of exercise he or she feels would be best for you. Following this six-step formula shown below will help you organize the process, and match you more closely with the right program. Follow the simple assignment with each step.
MIKE’S 6-STEP FITNESS FORMULA
1. IDENTIFY GOALS
2. WORK YOUR STRENGTHS
3. UTILIZE PREFERENCES
4. RECOGNIZE LIMITATIONS
5. SET ASIDE TIME
6. DECIDE UPON EQUIPMENT1. IDENTIFY GOALS
Assignment
Being clear about what you want helps you get it. Clearly established goals are the earmark of any successful endeavor. For example, if weight loss is your ultimate goal, know how much weight and how many inches you’d like to lose.
Write down two or three simple, but specific goals2. WORK YOUR STRENGTHS
Use but don’t abuse your strengths. Ultimately select exercise that utilizes your current abilities to overcome weakness in other areas. For example, if you have strong legs with no lower body problems, but somewhat low aerobic capacity, use brisk walking or jogging to enhance heart and lung function.Assignment
List any areas where you have adequate or greater abilities.3. UTILIZE PREFERENCES
If you can find an activity you like, and make it the bulk of your program, you’ve overcome the first obstacle, boredom. On the other hand, if you despise treadmill walking but based on someone else’s advice you’re putting in four or five painful hours a week, your program is doomed. You might possibly prefer outdoor walking, circuit training, or 18 holes of golf. You make the choice.Assignment
List at least three things you like to do that involve physical activity.4. RECOGNIZE LIMITATIONS
God created us all very differently. Respect your individual limitations as much as you rely on your strengths. Don’t exacerbate a current condition. Work around problems. It may take more time or a greater effort, but at least you’ll reach the finish line.Assignment
Clearly define and make sure you’re completely aware of any physical limitations, illness, injury, or weakness. Get a check-up before you start.5. SET ASIDE TIME
Here’s where it gets tricky. Thirty minutes three to five times each week somehow sounds like nothing initially, but it can eventually become harder and harder to block out time every week. If you can’t get in all thirty minutes, have a five or ten-minute backup plan that can hold you over to your next full workout.Assignment
Be honest with yourself about available time. Take a close look at your day and realistically set aside the required time you’ll need.6. DECIDE UPON EQUIPMENT
Whether it’s $25 dumbbells or a $2,500 health club membership, if used properly, most all exercise equipment will have a positive effect on your body. But remember, it ’s about saving time and energy with intelligent choices. If you can’t make it back and forth to the gym, you can save time by having some basic stuff around the house. Exercise bands or dumbbells are a great option and all you need are a good pair of sneakers to go for a brisk walk.Assignment
Decide whether "at-home" or "health-club" will work best for you. Travel time has to be balanced against the variety and atmosphere of the gym.
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