calves. Ideally, the circuit should Interval training can give you the
target the big muscles fi rst (the benefits of a cardiovascular workout
legs, chest, and back) and then iso- in less time. Using different intensity
late the smaller muscles of the arms levels helps keep your routine inter-
and shoulders. esting and your body challenged.
Most gyms offer orientation
sessions to new members show-
ing them how to use each machine their metabolic rate by 7 percent,
properly for a thorough workout. and they can lose between 5 and
You also can hire a personal trainer 10 pounds,” he says. The proof?
for a few sessions (average costs He has data tracking 3,000 partici-
range from $20 to $70 a session) to pants, all in their 50s, who followed
help you devise your own circuit. a similar workout program.
However, if there are no gyms
nearby, you always can improvise Other plans ...
with exercises that use little to no Even if you hate gym workouts,
equipment, according to Ballantyne. don’t give up yet, Ballantyne says.
All you really need are a fl at, sup- “Not everyone is mentally prepared
portive surface (like an exercise for structured gym workouts. [If
mat) and a big exercise ball. that’s the case,] dance, sports, [or]
“Bodyweight exercises are great whatever they like to do — and
because they can be done at home, have been cleared to do by their
with no equipment, and they move [doctor] — should be the fi rst
the body through a variety of mo- choice,” he says. “Whatever inter-
tions to keep you limber and strong. ests a person and meets the recom-
There are even a lot of tough body- mended intensity can be used.” In
weight exercises that can be done addition, the health aspects of so-
lying on the fl oor,” Ballantyne says. cializing through exercise can’t be
Bodyweight exercises might discounted, Ballantyne says. “This
include squats or lunges, push-ups go harder at a higher level of effort is also a key for people of all ages to
(from the knees or toes), and crunch- for another two to three minutes, stay in great mental health.”
es (either lying on the fl oor or using and then go more slowly for two to If your goal is merely to main-
an exercise ball). three minutes. Repeat this sequence tain your current level of fi tness,
for 20 minutes, and then cool down keeping active in moderation is key.
Heart health by continuing the activity at a low in- “Don’t overdo things if you are sick
Remember when experts advocated tensity for another fi ve minutes. or if you are just starting out in a
spending 30 to 45 minutes on aero- “Each day you go to the gym, use program. If in doubt, do less than
bic activity? That advice is passé. a different piece of cardio equip- you intend. This will at least ensure
On days you don’t do strength train- ment: the bike, the elliptical trainer, you maintain your fi tness without
ing, you can whip out a cardiovas- the stepper. ... Try something new,” causing injury,” Ballantyne says.
cular workout in 20 to 30 minutes, says Westcott. Meanwhile, if you have a larger
according to Westcott. Westcott’s ideal week of work- goal of improving your fi tness
“You can do what’s called in- outs would include cardiovascular level, work with an expert, at least
terval training whether you’re a training on Monday, Wednesday, at fi rst. “You really need to meet
beginner or a seasoned athlete,” he and Friday (all done on different with someone in person,” Ballan-
says. “Interval training is benefi cial cardio machines), coupled with tyne says. “A group session with a
physiologically and also psychologi- weight training circuits on Tuesday trainer or fi tness coach is economi-
cally, because you’re changing the and Thursday. cal and social and practical. That
activity’s intensity.” “If [someone does] that type way, you can get a plan that will get
A sample interval workout goes of program, in 10 weeks they can you where you want to go with the
like this: Warm up for three minutes, add 3 pounds of muscle, increasing [fewest] detours.” MO
PHOTOS: LEFT, MITARART/SHUTTERSTOCK; ABOVE, KIM ERIKSEN/ZEFA/CORBIS DECEMBER 2007 MILITARY OFFICER 61
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