Time:
The first decision you'll have to make is how much time you are willing or able to devote to your program. The time factor involves two aspects, how many days a week can you train and how much time per workout can you devote. Ideally you'll be able to alternate strength and cardiovascular training sessions which might require you to train four or five days a week. Flexibility training can be repeated every day.
Goals:
You've got to ask yourself certain questions about what you expect to get from your training program. Are you more interested in improving your health or just looking better? Do you want to trim down and lose fat or bulk up and gain muscle? These questions will decide what type of training you'll do most often and exactly how you'll train within each session.
Certain Rules Apply:
- More cardiovascular training than strength training will result in an increase in fat loss and cardiovascular health, and less gain in muscle size
- Strength training with moderate resistance that allows you to complete eight to fifteen reps is ideal as it accomplishes a little of both endurance gains and strength gains.
- Be sure to include an adequate amount of flexibility training with both your aerobic and strength routines.
- Be sure to eat a balanced, nutrient-dense diet that's low in fat.
- Before embarking on a diet and exercise program, individuals should seek the advice of a physician.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
