I believe that the keys to every successful exercise program include the following:
6¦1 scientific validation,
6¦1 proper progression,
6¦1 and, of course, simplicity, all of which make-up the Truestar exercise program.
First Key to Exercise Success: Scientific Validation
My work with athletes taught me the benefits of using various phases of training when designing high performance exercise programs. My love and passion for health has guided my thinking and optimism in developing phases of training for fitness and health. The basic premise of using different phases of training is that our bodies are constantly challenged with new exercises or different ways of performing an exercise. Since our body adapts very quickly, it is imperative that a program provide ways of stimulating greater results in the same amount of workout time. That is the beauty of our program, which involves the use of phases of training in a circuit training fashion.
Circuit training promotes the numerous benefits of improved health and fitness:
6¦1 Increased strength and muscular endurance
6¦1 Increased lean muscle mass ¨C which increases metabolism
6¦1 Improved blood sugar levels and insulin response
6¦1 Improved immunity
6¦1 Improved bone health
6¦1 Improvement in indices of health such as blood pressure, cholesterol and heart function
6¦1 Improved cardiovascular fitness ¨C climbing stairs will never seem to easy
6¦1 Improved self-esteem, self-confidence and self-belief¡Yes you can do it!
6¦1 Improvement in psychological health
Why is Circuit Training a Superior Form of Exercise?
Instead of performing a 20 to 30 minute strength training session followed by a 20 to 30 minute cardio training workout, circuit training provides the same workout benefits in half the amount of time. Many studies have investigated the effects of strictly following a resistance training program, a cardiovascular training program or a circuit training program (which combines both resistance and cardio training) on metabolism, percent body fat, muscular strength and cardiovascular fitness.
Resistance training alone increases metabolism and strength while a strict cardio program improves cardiovascular fitness, decreases body fat, but has little effect on improving metabolism or increasing strength. Circuit training is the best training method for eliciting benefits in strength, improvements in body fat, metabolism and cardio fitness. In a recent study, a 6-week circuit training program followed by college students reported significant improvements in their evaluation of appearance, body composition, body satisfaction, reduced social anxiety and enhanced physical self-efficacy.
Second Key to Exercise Success: Proper Progression
There are many ways to progress through an exercise program. With resistance training, you can increase the weight, the number of sets or manipulate the exercises, reps, or rest interval between sets. With cardio training, you can train at a higher heart rate range for a longer period of time or use interval training which alternates a more intense activity, such as sprinting on a treadmill for 2 minutes with 5 minutes of lower intensity activity such as jogging or walking.
I have designed a natural progression as part of the workout so that you don¡¯t have to worry about it. I don¡¯t even use reps or rest intervals between sets. All you have to do is watch the exercise DVD and follow the program at your own pace and comfort level.
Third Key to Exercise Success: Variety
Variety truly is the spice of life and the spice that will keep you motivated to exercise. Variety helps keep the program fun and the results enduring. Variety in the Truestar workout is achieved by alternating exercises and by challenging the body to push harder by using a phase-based training approach.
Truestarhealth.com has over 3000 exercise videos with fun and motivating exercises. If you every need a change, you are one or two clicks away from learning a new exercise to tighten your glutes or strengthen your abs!
Fourth Key to Exercise Success: Simplicity
It¡¯s all about you! The hectic day-to-day schedule makes it difficult to devote much time to exercise. When you go to a fitness center or exercise at home, the last thing you want to do is think about what you should be doing and waiting for machines. For a total of 30 minutes, you will perform a safe and effective circuit training routine that combines exercises that target the entire body. Each of the exercise stations includes ¡°recovery time¡± which allows you to exercise at your own pace and in your own way. In a maximum of 30 minutes you can properly warm-up, complete an exhilarating and energizing exercise circuit and cool-down to prepare to tackle the rest of the day. It¡¯s not always about you, but it should be for at least 30 minutes a day, three times per week.
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