Creating a long-term fitness plan helps you focus and achieve your health goals.
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Following a 60-day workout plan offers several benefits, including adding variety to your workout regimen and ensuring that you are hitting all muscles for a total-body workout. It also takes the daily guesswork out of your fitness plans, which means you are able to spend more time working out rather than thinking about what you should do at the gym. Developing a 60-day fitness regimen that helps you build up your fitness, increase your intensity and augment your strength will help you become more fit, lose weight and feel better.
The Centers for Disease Control and Prevention recommends that adults complete at least 150 minutes of moderate-intensity aerobic exercise each week, complemented with two days of strength training. During the first three weeks of your plan, your goal should be to build up your fitness ability to meet these guidelines. Start your workout with dynamic stretching to prevent injury and prepare your muscles for activity. Plan a cardio workout for at least 30 minutes a day, five days a week. In the beginning, focus on lower-intensity cardio exercises, such as cycling or walking, to build up fitness. Once you have established this base, add higher-intensity exercises such as running or dancing. During your strength-training routines, focus on quality exercises for core muscles groups such as your legs, abdominals and arms. Engage in low-intensity cardio and static stretching for approximately 10 minutes to cool down after your workout.
Ramp it Up
The next three weeks of your 60-day workout plan will be focused on increasing the intensity. If you had previously spent 20 out of 30 minutes for aerobic activity with a lower-intensity exercise such as walking, make it your goal during these three weeks to build up to running only. In addition, consider adding tabata exercises or high-intensity interval training to your strength training routines. Tabata training includes 20 seconds of exercises followed by 10 seconds of rest, repeated eight times for a duration of four minutes. High-intensity interval training is similar, but duration and repetitions vary. During these weeks, you will likely be sore. Engage in stretching after your workouts, engaging key muscle groups such as hips, quads, hamstrings, shoulders and biceps. Tools such as foam rollers will help reduce muscle soreness and lactic acid buildup after working out. In addition, make sure you are taking up to two rest days per week.
Build Your Strength
Focus on gaining strength during the last three weeks of your 60-day workout program. During this time, focus on increasing your workout time and how long you engage in cardio exercise. Instead of running for 30 minutes, try to build up to more than an hour. In addition, engage in interval training to build up muscle power. For your strength-training regimen, maintain your intensity while increasing the resistance for activities. Pushups, for instance, can be modified by placing your hands together or raising your legs to augment strength-building abilities.
Importance of Nutrition
Exercise alone will not result in significant weight loss. A study published in the September 2009 issue of the "British Journal of Sports Medicine" found that even when engaging in aerobic exercise, overall weight loss was insignificant with no diet change. As you build your physical fitness, make sure your dietary habits are also changing and are part of your transformation process. Focus on eating fruits, vegetables, whole grains and lean meats, and avoid processed foods. Proper nutrition will fuel your workouts while helping to decrease your waistline.