Developing a Simple Fitness Plan
Posted on 31 January 2009
Fitness is Simple
Its always good to have structure. It givers you a goal to aim for and a mental map of how your going to go about it. This rings especially true for a fitness plan, you need to have an idea what your going to do each week to motivate yourself to get out there and get moving in terms of fitness.
Therefore I have come up with a little guide which can help you draw up a fitness plan for the future, its something that can be done at the beginning of each week or each month depending how long you want to plan ahead for.
3 Types of Exercise
For me there are 3 main types of exercise you will want to fit into a fitness plan:
1 -- Short Intense Workouts (Resistance either Bodyweight or with weights)
2 -- Lifestyle Cardio (longer but lower intensity)
3 -- Lift something Heavy (Probably need a gym for this one)
If you can mix these up and fit them all in at least once each week you will be fine. 3 workouts a week is enough when your first starting an exercise regime.
No Access to a Gym?
If you don’t have access to gym then you will need to stick to Body-weight Exercise and Lifestyle Cardio. This is still a great solution just try and get at least 3 sessions in per week. This could look something like this:
Monday: 6 Sets of Sprints with 20 Pushups at the end of each sprint.
Wednesday: Body Weight Circuit of Pushups -- Squats -- Chinups or anything from the following sites:
- 20 Minute Exercise Solution
- SimpleFit
Checkout this Video from Craig Ballantyne for an Idea of a great BW Circuit:
Weekend: Lifestyle Cardio. This could a be a short run or even a game of football with some friends in the park. Even swimming for 20 minutes if you have access to a pool is an awesome solution.
- Sometimes You Just Gotta Hit The Road
- Nature’s Plan on Running
The World is Your Oyster
If on the other hand you do have Access to a gym then I would recommend throwing in one day of Heavy Lifting and trying to improve your strength. This will really allow you to gain some size and volumize your frame.
- Get Strong -- The Key to Size
A workout which is as simple as a few sets of Heavy Squats, Shoulder Presses and Deadlifts can be enough to get you an efficient workout and allow you to be in and out of the gym in no time.
You can also do your weights circuits in the Gym. The Power Law Training variation is one of my favorites:
- Power Law Strength Circuit
Its Simple
Developing a Simple and effective fitness routine is fun and easy just stick to the following rules:
1- Keep it Varied
2- Be Consistent With your Training
3- Have a Plan
If you can manage those three things and draw some inspiration from the links above you can succeed in developing a great fitness plan regardless or whether you have access to a gym.
11 comments so far
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Comment by David at Animal-Kingdom-Workouts.com
31 January 2009
I basically liked this post, but I’m not a big fan of lifting weights, especially heavy weights. The potential for injury is just too great. I’ve seen too many people who lift heavy, yet are a wreck physically. Who cares if you can bench a ton of weight, yet your rotator cuffs are so damaged you can’t lift your arms above your head?
- Dave
Comment by Claus
31 January 2009
This is almost the exact same principles I use…. Since I got some kettlebells I no longer go to the gym.
I’m martial artist and that’s my main training – skill work takes priority. (at least for me it does). I train about 3-5 times a week (6-12 hours).
Like this article suggests I furthermore have additional strength and cardio training.
For strenght I use a heavy kettlebell and do some clean & presses, clean & jerk, one legged squats (with a bell), pushups, pull ups, windmills, turkish get ups etc. 2 brief sessions a week.
For cardio I do jump rope intervals, kettlebell swings and snatches. 2 times a week.
Comment by MizFit
31 January 2009
you know me.
I LOVE IT.
I LOVE THE IRON
that is all.
Comment by Tom Parker - Free Fitness Tips
31 January 2009
Good post although I do agree with David on the weights. I like to lift heavy (6 reps or so) but lifting too heavy often leads to injury. Of course there are issues with form when lifting that affect this but generally if you lift really heavy you are much more likely to get injured.
Comment by Yavor
31 January 2009
Chris, a good mix and match approach you’ve got here. This should definitely keep things interesting.
Yavor
Comment by Greg
2 February 2009
Great mix of cardio and resistance. One the resistance training, I prefer to keep it to six reps for efficiency. More reps leads into the realm of cardio. I prefer running for that.
Nice post.