[Flickr:Thumb:Small]Do you like to develop your own weight loss workout plan online? If your goal is to lose weight fast and easily, then chances are you will certain be interested in doing so. The same goes if you find joining weight loss programs to be out of your budget and decided to take matters into your own hands.
The PACE Heart Rate Monitor Watch is a powerful tool for making your exercise activities more effective and preventing loss of motivation. Read on for more info.Starting an exercise program is hard but quitting is easy. There’s a lot of mental inertia to overcome to begin a fitness program. We can all find reasons why it’s going to be hard – time, right routine, time, equipment, time… did I mention time? Well, I know from personal experience committing to taking a large chunk of discretionary time away from other activities is easier said than done. And our workout schedule is one of those activities we look at as being optional if the day gets hectic.Okay. I can hear the fitness freaks crying out that exercise is not optional and it can’t be discretionary… yada – yada – yada. But in the real world life happens. And exercise does become optional for many if they doubt it’s making a difference. Why would you continue to do something you’re not convinced is benefiting you?The #1 reason for people quitting their exercise program is because they don’t see or don’t feel they’re getting the results they expected.Most of the time this is not true though and the body is benefiting from exercise – in fact it loves you for it. But if you look in a mirror and don’t see any external confirmation, especially if you’re on an exercise for weight loss program, then hanging up the gym shoes is a natural response.Enter a piece of equipment called the PACE Heart Rate Monitor Watch that can change all that – and you can get for the price of a cheap pair of jogging shoes.
Dr Al Sears, PACE®: 12-Minute Fitness Revolution is a program that shuns conventional aerobic and cardio duration programs in favor of short intense exercise.The medical profession has been concerned for a number of years with the long-term impacts on our bodies of prolonged workout sessions. There is science and studies suggesting that any activity lasting longer than 20-minutes can be detrimental to you depending on the results you’re expecting.Now this doesn’t mean if you’re training for a marathon that only short workouts will prepare you adequately. For anybody that trains for a marathon you know jogging for an hour each day and the occasional 15-20 mile run is on the preparation schedule. Preparing for a long-distance race by running sprints is about as effective as studying for the SAT exam by playing the Xbox.But most of us are just looking to keep fit and/or lose weight and Dr Sears PACE® program focuses on progressive intensity workouts in short intense durations of a few minutes.P.A.C.E. stands for Progressive Accelerating Cardiopulmonary Exertion.The whole premise of the system is to exert bursts of intense exercise on the body of one or two minutes, and then rest to recover and do it again at an increasing level. Sort of like a “Wash – rinse- and repeat cycle!” But the workout should be no longer than 20-minutes.Let’s be clear there is nothing inherently wrong with cardio training – exercising gets you fit and helps you to lose fat. But the key is the type of cardio exercising and this is where PACE® parts company with the traditional long duration – 30 minutes or longer – workouts.Long durational aerobics and cardio doesn’t burn fat the way you want and can weaken your heart and lungs rather than strengthen them.With this introduction as a backdrop let’s take a look at the PACE®: 12-Minute Fitness Revolution program and how it can help you strengthen lungs and heart and achieve weight loss.
Humans are habitual. They strive on routine and rituals. While it�s true that routine can provide a sense of ease and security, I think we�d all agree that the same old, same old can also turn to boredom. And when it comes to working out, routine can be downright toxic.
New exercisers often see quick fitness results such as weight loss and increased muscle strength while engaging in the same workout day after day. However, after several weeks following their fitness routines and they often become frustrated as the gains begin to dwindle. Eventually dieters scales become frozen on the same number or weight lifters are stuck at the same weight size. They hit a plateau.
A plateau typically is the direct consequence of a fitness rut � when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.
Instead of celebrating their body�s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity.
To begin with, every workout routine should be changed about every 4-6 weeks. The modification doesn�t have to be dramatic. A totally new exercise is a possible option, but alteration of a current exercise can be just as effective.
A simple way to determine how to transform your current workout is using the F.I.T.T principle. F.I.T.T. stands for frequency, intensity, time and type. This strategy can be adopted for both cardio and resistance training.
Frequency � increase or decrease how often you workout
Intensity � increase or decrease the difficulty or level at which you workout.
Time � increase or decrease how long your workout sessions last.
Type � change the type of exercises you perform.
Frequency and Time are limited by an individual�s schedule as well as appropriate rest time to ensure maximum efficiency and safety. But Intensity and Type are really only limited by creativity and planning.
Cardio exercise intensity can easily be varied through speed, incline, distance, height, etc. And of course the types of exercises are practically endless, so exercisers should never have the excuse that they�ve exhausted their exercise options. Good cardio examples include: walking, jogging, swimming, biking, hiking, and more. In addition, combining several of these exercises into one workout session can be very effective. Try 10 minutes each of 3-4 unique exercises.
Strength training intensity can also easily be altered with changes in resistance size, number of reps, rest time, number of sets and more. Even simply switching the sequence of the exercises can prove effective. There are also numerous strength training exercise options. Unfortunately, most exercisers are unaware of the plethora of training techniques and equipment options. They often get stuck performing the same 10 exercises over and over. Yet, there are hundreds of unique options. Simply utilizing new types of training equipment every 4-6 weeks can result in big improvements because each type of equipment will work the muscle groups in a slightly different manner. Gear options include: free weights, body bars, selectorized machines, resistance bands, and fitness balls � just to name a few.
So, to reduce your chances of hitting a plateau remember the F.I.T.T. principle. And approximately every 4-6 weeks choose one element of the principle to change (or even all four components). Incorporating this strategy will enable you to progress further and attain even higher fitness levels. It�s just that easy!
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