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Rob Wilkins - Fitness Tips for 2003
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Fitness Tips for 2003
By Rob Wilkins
Special Assistant to the International Federation of Bodybuilders
Looking to make some positive changes in your life for 2003? Make fitness a priority and commit yourself to participating in physical activity 45-60 minutes, most days of the week. The American College of Sports Medicine recommends exercising up to 60 percent of your maximum heart rate for 30 minutes three times per week. A well-balanced exercise program benefits individuals physically and mentally, thus improving their quality of life both professionally and personally. Despite common knowledge that exercise is healthful, more than 60 percent of American adults are not regularly active, and 25 percent of the adult population is not active at all. Moreover, although many people have enthusiastically embarked on vigorous exercise programs at one time or another, most do not sustain their participation (1).

Physical activity improves health in the following ways:
  • Reduces the risk of dying prematurely.
  • Reduces the risk of dying from heart disease.
  • Reduces the risk of developing high blood pressure.
  • Reduces the risk of developing colon cancer.
  • Reduces feelings of depression and anxiety.
  • Helps build and maintain healthy bones, muscles, and joints.
Make sure your program incorporates these three components of fitness: aerobics, strength training, and flexibility. I suggest you begin a physical activity program with short sessions of 15-30 minutes (especially if you have been sedentary) and gradually build up to the desired level of intensity. The following is an example of a weight-training program.
DAY

BODY PART
EXERCISE
SETS
REPS
CARDIO

Monday

Legs/Abs

 

 

 

 

Squats

Lying/Standing Leg Curl

Lunges

 

Traditional Crunch

4

 

3-5

3-4

 

3-4

6-12

 

4-6

8-10

 

8-12

20 minutes

Stretching

Tuesday

 

 

 

 

30-45 Minutes

Wednesday

Chest /Triceps

Dips

Barbell/Dumbbell Bench Press

Incline Bench Press

Standing Tricep Extension

3-4

3-4

 

3-5

3-4

8-12

6-12

 

6-12

8-12

NONE

Stretching

Thursday

OFF

OFF

OFF

OFF

OFF

Friday

Back/Biceps/Abs

Chins

Barbell Bent Over Rows

 

Barbell Curl

Concentration Dumbbell Curl

 

Repeat Monday Ab Routine

3

3

 

 

3

3

 

 

3-4

 

8-10

6-8

 

 

8-10

6-8

 

 

8-12

 

 

 

Stretching

Saturday

 

 

 

 

30-45 Minutes

Sunday

Shoulders/Calves

Seated Military Press

Standing/Seated Side Lateral Raise

Bent Over Raises

Standing Calf Raise

Seated Calf Raise

4

3-4

 

4

3

4

6-12

8-12

 

6-12

10-12

8-12

Optional 20-30 minutes

*Before beginning this program, I suggest you get a checkup from a physician

The following are useful tips from fitness experts to help you reach your 2003 fitness goals.

Amy Yanagisawa, IFBB Fitness Pro - I believe setting short and long-term goals is vital to your success. By setting these goals and developing a challenging plan of action, you will obtain the results that will make you happy. The more organized you are and focused on your goals, the more likely you will follow through with your routine.

An experienced personal trainer and/or registered dietician may be necessary to gain the confidence that you will need. This is an investment that you will not regret. They are experts in their fields and will guide you to a safe, satisfactory and smart plan.

Be patient. Change does not happen overnight. It will take anywhere between three to eight weeks to feel permanent changes. Your body and mind will need a chance to recover and adapt to a new way of life.

Also, never underestimate the need for sleep (eight hours/day), staying hydrated (eight glasses of water/day) and eating five to nine servings of fruits and vegetables. And last but not least, keep a detailed daily workout/diet journal and always wear comfortable clothes! Have a wonderful holiday season and good luck!

(contact info: amyynyc@aol.com)