The best way to stick to an exercise program, is to create a routine that fits into your busy life, as well as achieves the results you want. Not unlike the chief in charge of a working fire, you've got to manage your resources available to you (time and equipment) to meet the present demand (goals), in order to work towards a successful outcome.
Time
The first decision you'll have to make is deciding much time you are willing or able to devote to your program. The time factor involves two aspects:
- Number of days a week that you train
- Length of each training session
Ideally you'll be able to alternate strength and cardiovascular training sessions which might require you to train four or five days a week for thirty minutes.
Equipment
The next element that will structure your program will you be deciding where you train. Will you join a state-of-the-art health club, or just workout in the firehouse basement? Either way, the equipment available to you, will determine which exercises you can chose from. Health clubs offer a variety of strength and cardiovascular machines, but add the dimension of waiting and travel time to your already busy schedule. You've got to decide what works best for you.
Goals
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.
- 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.
With a pre-fire plan, operations go much smoother, and the odds of success are increased. So it is with physical fitness. Make a plan and stick to it.
Remember, those who fail to plan, plan to fail.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
