Workout Routines for Everyone
Workout Routines for the Average American
Neither one had yet done their workout routines. They both arrived home about the same time and were tired from a hard days work with children to get to and from scouts, sports practices, and they still had dinner to prepare. Both would like to unwind and even get some exercise, but when?
Time becomes one of the greatest obstacles to people becoming or staying physically fit. Many people don't have physically demanding jobs and don't see how they can fit in a 60 to 90 minute workout when they are exhausted by days end.
Is there a solution? Of course there is.
I will not argue here that a 15 minute workout is equal to a 60 minute workout, but that is not the point here. Our goal to show the average person there is a workout routine they can do to improve or maintain their fitness and overall health.
Four components of good workout routines
Good workout routines will help build your endurance, strength, flexibility, and balance. Your exercise program needs to incorporate exercises that work each of those components.
A very simple principle for building endurance is to be active for longer periods of time. That may be an over simplification, but for most people it works.
What that means is you want to get your heart rate working a bit harder for increasingly longer periods of time. The American Heart Association provides information for finding your ideal heart rate. Two general rules you can use are either using a target heart rate of 220 minus your age or the conversational check. If you can easily hold a conversation while doing your workout routine you probably aren't working hard enough. If you are struggling to talk you are probably working too hard.
Your workout routine needs to include aerobic training. You can buy these aerobic dance workouts, join the club, and do all the other things that you have said you are going to do, but if you haven't done it before what has really changed?
I would certainly encourage all those things or even swimming, one of the great exercise programs there is. I know from experience that for too many of you time will hinder you.
The two exercises I will recommend for starting a fitness program are walking and or jumping rope. Done consistently both those exercises will be of great benefit to your physical and emotional well-being.
The first thing on your list should be to walk more. It is also the easiest place to start. You can increase the amount you walk without even taking time out to walk. Let me explain.
A good target for a middle aged man about 5' 10" and weighing 190 pounds (median height and weight) would be to get 5,000 to 7,000 steps per day, before working out. Of course that will depend entirely on what your eating and drinking habits are like.
According to a UN report the average American consumes nearly 4,000 calories per day. If you are any where near that you will need to work on your diet as well.
You should buy a pedometer and track the number of steps you take in a day. I am 6' tall and my average stride is about 2' 4". If I take 7,000 steps in a day I have walked a little over 3 miles. That would be a great goal.
Ways you can increase the amount you walk are to park in the furthest parking spot at the mall, grocery store, and at work. Take a 10 minute walk break three or four times during the day and simply walk out to your car and back or up and down a couple flights of stairs. Do that every day and you will see a difference.
A great workout routine involving walking would be to get some hiking (ski) poles and do Nordic walking. You could do a minimum of 15 minutes during your lunch time or during the day and that would be of great benefit to you.
Jumping rope is simply a fantastic aerobic exercise. It works your entire body and for the time expended burns lots of calories. Ten minutes of jumping rope at 120 jumps per second (yes, that is fairly rapid) will burn as many calories as 30 minutes of jogging. Hmmm 30 minutes or 10 minutes? Most people will choose the 10 minutes.
There are so many routines you can do with the jump rope you can really work your coordination, strength, and balance all with one exercise. Jump rope can be fun to do, why else do you think children have done it for generations?
You can get an excellent jump rope quite inexpensively and take it with you anywhere. You can find a place outside, inside, at home, or at work where you could jump rope for 5 to 10 minutes and get your aerobic workout done.
For most people who simply want to participate in some recreation, be a part-time athlete, or even just be more productive on the job physical strength training should be part of your workout routines.
Here you want to work you core muscles. Your abs and back a very important to be strong. Your legs, arms, and shoulders would be next.
You don't need any fancy equipment to get a good strength building workout in. You can use your own body weight. There really are not many exercises you have to do either.
If you are doing your Nordic walking and or skipping rope that is a great start. You could even begin jumping rope with a much heavier rope and work your arms even more. Those exercises will help tone your muscles.
The strength portion of our routine though would include push-ups, planks, and stability ball exercises.
To get your push-ups in you can combine them with the "sun salutation" stretching exercise. If you do that as the first part of your workout routine you can then work in the planks.
Planks can be done on the ground or on a stability exercise ball. Planks will replace doing the crunches. If you do them on an exercise ball you can add a circular motion with your arms moving both clockwise and counter-clock wise.
One last exercise to add would be hindu squats. This exercise will work your legs and your heart.
To see how to do these exercises go to our workouts page.
We have shown you now a way to get these workout routines into your day, but we have only included one stretching routine. Stretching can be uncomfortable and take time as well, so how do you find the time for that?
Besides doing the sun salutation I have found that more people will do some simple stretches if they think about it separate from their regular workout routines. You can do a series of stretches while watching television in the evening or even while listening to some music in a quiet spot.
You can do several stretches simply by sitting on the floor. To choose some stretches you can do, and vary from day to day, while watching television or helping your kids with their homework or waiting to pick them up at some activity go to our stretching exercises page.
6:00 am Get-up, get some water to drink, walk around a bit to get your body warmed up. Do the sun salutation with push-ups. As many reps as you can do. Up to 10 minutes.
6:10 - 7:00 am Shower, breakfast, read, get kids off to school and leave for work.
8:00 - 4:00 Work. Take at least two 10 minute walk breaks during the day. Take one in the morning and one in the afternoon. During 30 minute lunch take 15 minutes to do Nordic walk.
4:00 - 9:00 Family stuff. Do your errands, get dinner, be with children...In that time you find 15 - 20 minutes to do your planks, skip rope, and stability ball exercises. Skip rope and 1 set of planks is crucial.
After 9:00 Whatever you do do it and take 15 minutes to stretch your body.
Do this everyday and your workout routine will become routine.
Three more advanced workout routines
At the institute we have three popularly recommended programs. Each has its advantages and disadvantages. They have varying degrees of difficulty. There are many programs on the market that you can buy and are very good. Before you purchase any, including these, you really should do some goal setting and think about your motivation level.
Any program you buy that you don't use is a waste of money and we don't believe in people wasting money. Here are our three recommended programs.
Newly Recommended Program developed by Scott Sonnon
Do you already exercise and have a workout routine. Or are you fairly active but unsatisfied with your current level of fitness? Would you like to have the strength, flexibility, and moves of the likes of Jackie Chan?
Okay, so maybe you won't be able to move like the final cuts of Jackie's moves but you WILL improve your natural strength and flexibility which are necessary for performing moves like that.
have trained their bodies to perform athletically. Natural strength that can be obtained from using your own bodyweight. You don't need large space or special equipment to train. You can do it all in only 20 minutes a day. If you know what to do.
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Crisis response demands a physical training program that will develop tireless stamina, extreme range reactive strength, ballistic speed, the agility and coordination of a Free Runner, and active recovery and pre-habilitation.
If you had that type of workout routine do you think your athletic performance, ability to do the physical labor of the average homeowner, or simply survive the daily grind would improve? You bet it would.
So, what does this basic program give you?
* workouts manual
* training calendar
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You can add to the basic program and get all the above, plus:
* follow along videos
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* diet plan
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Lean Hybrid Muscle Building Program
Lean Hybrid Muscle Building
program was developed by personal trainers. It is ideal workout routine for those who want workouts to lose fat while gaining muscle.
The program will teach
• How to increase your muscle growth by reducing your workout time. (The truth is — your testosterone levels are gone in less than an hour!)
• why some exercises work better than others at building solid muscle mass... so you only do what's proven to work.
• Why the time you allow yourself to rest between sets can have tremendous impact on your gains
• Why traditional cardio fails you every time.
• How to get better (and faster) results than the steroid users!
• The truth about getting rock-hard abs - and why the way you're currently trying will give you zero results for your stomach!
• Why a full range of motion is key to massive gains
• how to perform these new exercises correctly so that half your motion isn't wasted, and (worse) you're not getting exhausted unnecessarily!
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• Why athletes have an easier time losing fat while gaining muscle
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• Why doing resistance cardio is enough to completely change your metabolism... so you quickly suck every ounce of unwanted bodyfat from wherever it's hiding!
• How to use "hyper-adaptation" tricks to increase your muscle mitochondria and increase your muscle fiber density... blowing up your muscles like water balloons
• How to fit these simple exercises easily into your current routine... so you aren't spending an extra minute in the gym
• Specific strategies to lose fat and put on muscle size!
• Why cavemen and ancient warriors knew exactly how to maximize their lean muscle mass
• How to ignite your natural levels of Growth Hormone!
• How to get a "contest-ready" lean and muscular physique... without ever feeling hungry or weak no matter what your goals are!
• How to get visible, dramatic results in your first few weeks!
• Why "motivation" to train will never be a problem again!
No Nonsence Muscle Building
No Nonsence Muscle Building
is a workout routine that will teach young, thin, athletes how to gain weight and muscle in a completely safe and healthy manner.
The program was developed to teach people techniques that will help them gain this weight without getting fat. It is muscle weight that is important not just for athletes.
In this program you will learn
• The best approaches to gain weight with muscle not fat
• A 21 week workout with video instruction
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• The 10 muscle building nutrition rules
• 84 day healthy mass meal plans
• what to eat after working out
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Our Institute is Your Institute
This institute relies on its members for ideas and feedback on programs, activities, and research that is being or has been done in relationship to education associated with health and fitness.
Workout routines like the ones we just offered can change as members provide more information on what they are finding works or doesn't work.
Become a member now and get a free gift and be entered into a drawing for another
If you sign up on the form below you will receive our free report The Dynamics of Holistic Health and will be entered into our quarterly drawing to see who receives one of the above programs or one of our recommended nutritional programs for free. All you have to do is sign up below.