Fitness for All Types (Continued)


  • Go back to your moderately paced ten-to-fifteen minute walk. Again, if you find this to be too strenuous, try cutting back to eight minutes.
  • Two (2) sets of very light dumbbell military presses (12-15 repetitions)

  • Follow this routine for four weeks, at which time you should evaluate your progress. If you feel as though this routine has become too easy, try increasing the duration of time that you walk. Or, you can also try increasing the speed and intensity of your effort. (For example, if you've been , try out some nearby hills to change it up.) If you are still finding this routine to be quite difficult, then remain at this level until your body adapts. 

    Now, fast forward several months, and you're looking and feeling like a million bucks. Or even like just twenty grand. The point is that you're making progress and you know it. The beginner workout you've been following now seems a bit remedial, and your results seem to be tapering off. The good news: This is a clear sign that you've made considerable progress, something of which you should be very proud. The bad news: It may be time to ramp up your workout to the intermediate level!
    We'll classify the intermediate exerciser as someone who has been exercising steadily for at least six months. For those who have, it is likely that they have experienced a marked improvement in their physical condition, including a noticeable impact on glucose control, as well as an increase in strength and endurance. By this stage of the game, these folks are rather well versed in some of the more popular exercises and fitness routines, like balance ball exercises, yoga, or kickboxing. But, what they may be experiencing is something known as a fitness plateau - their results and progress suddenly hit a wall. Understandably, this can lead to a great deal of frustration. Apart from the dismay ushered in by the lack of new results, it's quite common for people to also grow bored with their workout by this point. That's why the primary purpose of the following workout is to help the more experienced exerciser break through these plateaus and make their workout fun again.

    Try this routine to break things up a bit and achieve new results!

  • Warm-up with 5 minutes of very light cardio (such as walking or riding a stationary bike)
  • Begin resistance training:


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  • Last Modified Date: January 28, 2014

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