Fitness Routine
fitness routine?
Hey I am 15 years old and really want to get fitter and turn my fat into muscle. I like to think that i am already fairly fit in terms of aerobic exercise- In particular running, i don’t go as often as i’d like but I am accustomed to that kind of endurance, even though i hadn’t run for a month and a half due to injury, i still managed to run a respectable time of 1hr 42 mins for a half-marathon a few weeks ago. In terms of other exercise i have started doing 2 sets of 100 push ups and 2 sets of 100 sit ups a day but am yet to see any substantial change. Should there be? If so when what will the effects be and when should i start seeing them?But my main question is what exercise should i do and how frequently should i do it? By that i mean running also because i am unsure of what distances to go and how frequently. Also how important is rest? Will I see better effects by doing my callisthenics every other day?
Thankyou for answering
Generally speaking it is best to do any form of exercise every other day because the body needs the day of rest, including particularly a night’s sleep, for the muscles to recover and rebuild themselves.
If you can perform 100 press-ups and 100 sit-ups a day then you have a good level of aerobic fitness in general terms. The most effective form of aerobic exercise works the legs as the largest muscles in the body. The easiest way to do this is to exercise on a stationary bike and the most effective exercise routine is a Hill Program which varies the resistance over a 20 or 30 minute period with generally a warm up period followed by 4 peaks simulating climbing 4 hills on a bike and then a cool down period. The further advantage of this is that you can increase the difficulty of training by increasing the resistance and monitor your fitness with a heart rate monitor and by doing the inbuilt fitness test program. Three times a week with a day of rest in between is optimum. You will need an exercise bike with a computerised Hill program which you can find in any gym. The cheapest home exercise bike with this facility is the Tunturi E25 which you can buy for £ 444 from Tesco Direct:
http://direct.tesco.com/q/R.204-4363.aspx
Tesco do not call it the E25 so they can sell it at a cheaper price but if you compare the specs you will see that is what it is. The price compares favourably with an annual subscription to a gym and you have the added benefits that you can excercise anytime and it can be used by other members of your family whilst watching their favourate programs on the telly. The best time to excercise to lose weight is first thing in the morning before breakfast so the body has no carbos to burn and has to burn stored fat.
This form of exercise in addition to your running will be the most effective way to both increase your aerobic fitness and monitor it.
How far you should run will depend on your level of fitness but again you will benefit from a day of rest in between. A program that alternates sprints with your normal running speed will increase your fitness further.
To increase the effectiveness of your callisthenics you should do them as part of a timed circuit training routine adding in lunges, squat jumps and shuttle sprints for lower body exercise and repeating the routine two or three times with a 7 minute rest period in between. You should alternate between upper body and lower body exercises with no rest in between and 15 to 20 reps is optimum as part of this circuit rather than 100.
Jessica Booth – Arkansas Fitness Pro 2 Minute Routine
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