Say I wanted to start a cardiovascular program to get back into shape. I'm not talking about getting strong, just losing my gut and extra fat. And say I wanted to swim three days a week. Could you plan a program to make me lose weight?
The first step in planning any exercise program is evaluating your fitness goals. You want to lose fat and get in shape, so I'll assume you're looking for a program of moderate aerobic intensity. Before launching into an all-out fat burning program, there are a few caveats that must be mentioned.First, as with the beginning of any exercise program, make sure you talk to your doctor before you start. Second, start out slowly and then work up to your fitness goals. Going all out the first time in the gym will not only leave you sore for days, it will lower morale and diminish your enthusiasm for your next workout.
Third, an aspect of the program that is equally as important as the actual exercises is your diet. Eat smaller meals more frequently throughout the day, and keep your caloric intake to roughly 50% carbohydrates, 30% protein, and 20% fat. Also, try not to eat for an hour or so before exercise.
That said, here is a program that should help: Plan on working out three to four times per week. Start on a Monday-Wednesday-Friday schedule, and then add a day that is convenient once you've settled into the workout.
Since you want to incorporate swimming into the workout, I recommend either two days of swimming and a day of running or cycling, or two days of running/cycling and a day of swimming. Try to avoid doing the same thing every day, since a lack of variation can impede your progress.
It's been clinically proven that as little as 30 minutes of cardiovascular exercise three times a week is not only beneficial to cardiovascular health, but also facilitates fat loss.
In other words, for each workout session, start out with 20-30 minutes of exercise, be it swimming slow, easy laps, jogging at 6 miles per hour, or riding the bike. On the cardiovascular equipment, try to monitor heart rate, as the optimal heart rate for fat loss is around 60-65% of your max heart rate.
As these sessions become easier, add another day or increase the time to 35 or 40 minutes. The key is constant variation, as your body will adapt quickly, especially in the beginning.
Are there any exercises that put particular emphasis on forearms? I am lifting heavy, without straps, and sometimes the bar slips out of my hands because my grip isn't strong enough.
The forearms are used in almost every sports movement when the upper body comes into play. Because the muscle is used so much, it's often difficult to effectively strengthen it. Some people's forearms grow stronger naturally and proportionately to the weight they lift. For the rest of us, there are a few key exercises that can be utilized to make sure your forearms keep up with your upper body.Two great exercises for the forearms using a barbell are wrist curls and reverse wrist curls. Sit on a bench, with your knees at right angles and close together. Rest your forearms, palms up, on your thighs, so your legs are supporting your arms to just before your wrists. Hold the barbell loosely in your hands and let your wrists break so the barbell rolls down your palm to your fingertips. Curl the bar up with your fingers, finishing the movement with your hands fully clenched and your palms facing your body.
The reverse movement is similar, except with your palms face down. Make sure you go through the full range of motion, as forearm exercises are easy to cheat on.
Another good exercises requires nothing more than a tennis ball. Holding the tennis ball in your palm, squeeze it as hard as you can for a ten-count. Release. Repeat as many times as you want, but be forewarned - this produces a serious burn.
