Bodybuilding is the process of developing muscle fibres through the combination of weight training, specific caloric intake, and rest. Someone who engages in this activity is referred to as a bodybuilder. ...
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Why Most People Fail To Get Fit Most people fail at fitness programs because they don't plan to succeed. Designing a fitness program is easier than you think. If you don't set clear goals and end up doing the wrong thing it leads to poor results, discouragement and abandonment of the fitness program.
The fundamental structure of a good fitness program.
Complete a fitness assessment
Decide your goals
Fit your goals to your body type of exercise personality
Plan your program
Educate yourself on correct technique and progressions
Add accountability
Schedule your exercise sessions
Start With Your Goals
Setting realistic fitness goals gets your brain engaged in your actions and acts as a reality check. For instance, if you set goals that are inappropriate to your body type, you will only end up disappointed. Set timelines on your goals.
Making your goals specific, in terms of time and frequency also helps to schedule in your fitness program. We all know the biggest excuse for not exercising is not having enough time, and we all know how difficult it is to get started. Having a clear set of goals, from which you can define a detailed action plan really helps get your on your way.
Customise Your Proram To Your Body Type
There are three body types, each of which has definite impact on your fitness program goals:
Ectomorphs - tend to be thin and generally don't have to worry about weight or body fat but do find it more difficult to build lean muscle mass. Your fitness program needs to concentrate on keeping a good fat cover and building strength in the spine and joints, which are not supported by muscle structure. Avoid aiming for too much flexibility - as your joints are not sufficiently supported to prevent inappropriate movement.
Mesomorphs - regarded as the performance physique, being athletic and strong. Mesomorphs find it easy to develop toned muscle, but do tend to gain weight easily. They can also lose weight faster to reveal good muscle below, so your fitness program needs to balance cardio, strength and flexibility.
Endomorphs - are the true power athletes with stout and shapely bodies. The endomorphs natural strength is in danger of injury from over performing. This leads to damage to joints and muscle, including heart muscle. A good program for endomorphs is to focus on cardio and joint flexibility and strength.
Aerobic or Cardiac Exercise - short intense bursts [75% max], followed by slower recovery intervals to stimulate growth hormone, strengthen the heart and improve lung capacity.
Anaerobic Exercise - more focused on strength, endurance and flexibility. A slow and steady pace increases muscle endurance and oxygen utilisation.
Stretching Exercises - builds strength and flexibility
Strength - weight training with hand weights or machines to build muscle
Balance - to assist overall movement
Sports Specific - exercises that build strength, balance and flexibility for a specific action such as a golf swing.
Breathing -learning to breathe correctly optimises oxygen intake and focuses the mind.
Match Your Exercise Type To Your Fitness Personality
You are more likely to stick with an exercise you enjoy, especially when starting out. In each category of exercise you can choose options that are indoors, or outside, alone or with company.
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