EXERCISE- KEEPING IT SIMPLE

Saturday, March 30, 2013 • Sunnyvale, TX 75182
PLEASE READ IF YOU FIND IT HARD TO MAKE TIME FOR EXERCISE.

 
We are bombarded by the media constantly with the latest in diet and exercise fads. They all promise great results, and for a time they... may just do that. But are you going to stick with this for the next six months? For a year?

Most of these fad plans require an investment of money, time, or both. Who has a lot of either these days? This is where most people fail. However, I have a solution. For less than two hours per week and for little or no money, you can get the results you are looking for with a simple plan.

A comprehensive study on 1,600 middle aged men and women, done by Wayne Westcott, PhD, CSCS, showed the value of such a plan. Three days a week for 10 weeks the subjects did a set of eight exercises with 8-12 repetitions of each. This took 15 minutes and was followed by 20 minutes of continuous treadmill walking and stationary cycling. After 10 weeks these subjects averaged a 3.1 pound increase in lean muscle and 4.4 pounds decrease in fat weight. Overall, they had a change of 7.5 pounds in body composition. Subjects also reduced both markers for blood pressure.

Here is a sample program which can be done with little or no equipment at home and around your neighborhood. You can see me demonstrate these exercises at http://www.youtube.com/watch?v=NtW7v09Waxc&feature=youtu.be.


INSTRUCTIONS

Do this 2- 3 days per week on non-consecutive days. For resistance training, do eight exercises one after the other resting between 30-60 sec between sets. For cardiovascular training do 20 minutes of continuous exercise at a pace that does not leave you out of breath. If you don’t have access to a bike/treadmill, a brisk walk around your neighbourhood will be fine.