Why A Workout Schedule is a Syllabus for Success

Why A Workout Schedule is a Syllabus for Success

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For most, working out is usually the hardest part of any weight loss journey. We always find some reason to avoid exercise. Some of us say we don’t have enough time; some will say we just don’t like it. And we also must admit to the fact that sometimes, we feel emotionally vulnerable going to the gym, or any place where already fit people are working out. Unless we are recovering from an injury or an illness, the reason we don’t workout is simply us. If we look for an excuse not to work out, we will always find one. So how do we go about overcoming these hurdles, and make it so that working out isn’t just a task to be accomplished, but a part of our day-to-day life? By making a schedule! We manage the rest of our time, whether it be for work, or setting a time for bed, we either actively or passively schedule our entire lives, so why not add working out into it? And by scheduling the workouts themselves, not only do we add a healthy habit to our lives, but we also make sure we do it effectively, and get the most out of it.

Aerobic vs. Anaerobic

What does aerobic vs. anaerobic mean? In short, cardio vs. weights. Both are important, for different reasons we’ll explore. Aerobic exercise is an activity that requires oxygen, so while most exercise will have you taking deep breaths, its particularly important in cardio. Anaerobic exercise uses glucose for energy without consuming oxygen, so these tend to be shorter, but more intense. So why do both need to be a part of your workout schedule? Simply stated, aerobic exercise will help lose weight, including excessive water, as well as improving our cardiovascular health by means of a healthier blood pressure, and enhancing our lung capacity. Anaerobic exercise on the other hand, helps us build lean muscle, with aside from making us stronger, also helps to increase our base metabolic rate, helping to keep excess fat off. So how do we go about doing both of these in a healthy way?

Get that Heart Pumping

How much cardio should we do in a week? Well, the Department of Health and Human Services recommends 150 minutes a week of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise. Keep in mind, it’s important to know our limits. We can’t just go at a full sprint on day 1. We need to work our way towards it. Some simple math: 150 minutes is 2 and a half hours, so if we break those down into 30-minute intervals, which means we have 5 days of cardio in our week. The schedule begins to take shape!

Lift Weight to Lower Weight

That almost sounds contradictory, doesn’t it? But like we said earlier, weights are one of the go-to methods to increasing our lean muscle mass, increasing our lean muscle, and keeping excess fat at bay. But how much is too much? In terms of weight, it’s best to start with an amount we are comfortable lifting, while making sure we are able to maintain proper form. Lifting weight improperly or awkwardly not only fails to work the appropriate muscles but can sharply increase the risk of injury. How much time should we devote to this? Most authorities agree that this should not take up more than 10 percent of our total workout time. Now, to those who remembered the 30-minute cardio goal, this might sound like we’re suggesting 3 minutes. But that would reduce cardio to 27 minutes. Remember, do 30 minutes of cardio, followed by about 4 minutes of weights, but keep in mind, which means 4 minutes of lifting. Lifting weights is best done in sets of 8-12 repetitions, with a short rest between said sets.  Make sure you only count the time in which you are actively lifting weight, and not the period in between sets. You’ll find your workouts last around 45 minutes.

Weights First, Then Cardio

When you get to the gym, or wherever you feel comfortable working out, take care of the anaerobic portion first. This is not so much an issue of effectiveness (it is a bit though), but a matter of safety. Like we said earlier, when lifting weight, whether it is free weights or even a body weight exercise like pull-ups or push-ups, form is tremendously important to avoid injury. When it comes to cardio, whether it be jogging, stationary bike, or elliptical, maintaining form is important but also easier, as these are motions most people are used to. Given the importance of proper form for safety and efficiency in anaerobic training, make it a habit to get this part out of the way first, so you won’t be too tired to do it properly after your cardio.

Pick a Time, Track the Muscles Worked

Now we have 5 days scheduled, with 30 minutes of cardio and a few minutes of weight training to precede it. Whether you’re an early bird or a night owl, schedule the time in advance, and make sure you stick to your program. Keep in mind, when lifting, don’t do the same workout on consecutive days. To make this simpler, set different muscle groups for different days. One day, focus on chest, shoulders, and triceps. The next, back and biceps. The following, legs. Ab workouts every other day. As fitness improves, and you work your way to more vigorous cardio, you will reach a point where you can schedule 2 days of intense cardio and 3 days to lifting weight.

This is Your You Time

We talked about the emotional vulnerability we feel when we start working out. The schedule is a roadmap to success. Follow it, and you’ll gradually notice the improvements! And remember, you have just as much right to work out as anyone else. The workout schedule is your time to work on you. By scheduling your exercise in advance, not only are you keeping yourself focused and aware of the work you’ve done, but perhaps more importantly, you are actively giving yourself permission to focus on you!

Talk to Medical Professionals

Weight loss, nutrition, wellness, and fitness falls under the category of medical science. By seeking the help of trained professionals, you not only have better resources to succeed, but the support structure you need to build better habits. The professionals at Olivera Weight Loss have over 40 years of experience in helping people reduce their weight to a healthy BMI, in a clinically proven and medically safe way, and with the means to help their patients keep it off. Patients who qualify for medical weight loss treatment with Olivera receive Phentermine, an FDA approved, clinically proven appetite suppressant. Additionally, Olivera offers a wide array of supplements designed to help you lose weight, and others to help boost energy. With our established patients having the option to continue their care with our Telehealth service, receiving the support, encouragement, and continuing education they need, we make it easier than ever to follow your plan!


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