If you want to be healthy and slow the aging process then you need to exercise. But it isn’t just about IF you exercise or really even how much you exercise. It is HOW you exercise that matters. The Revolution Exercise Plan provides an excellent foundation for establishing both health and fitness.
The goal is to work up to 40 minutes of resistance training (lifting weights) followed by 20 minutes of aerobics. 6 days a week is ideal. One day of rest each week is a good idea.
It is preferable to exercise first thing in the morning (for multiple reasons) in a fasting state – don’t eat before you work out.
Step 1 – Resistance Training (40 minutes)
You need to be lifting weights or performing some type of resistance training. There are multiple ways to break this up but you want to alternate body parts from day to day. Some people will work their upper body on Monday, Wednesday, and Friday and their lower body on Tuesday, Thursday, and Saturday.
Some people break it up like Monday – chest, Tuesday – shoulders, Wednesday – legs, Thursday – back, Friday – triceps, Saturday – biceps. It doesn’t really matter how you break it up.
Ideally, you’ll want to work up to 5 sets of exercise for a given body part. I’ll use bench press as the example exercise. Follow this format for optimal benefit:
Set 1: 12 rep max. This means use the highest weight you can lift 12 times. If you can only get 10 then it was slightly too much. If you can get 15 then it wasn’t quite enough. This will be your heaviest set.
Set 2: Use 75% of the weight you were able to use for Set 1 and get 18 reps.
Set 3: Use 50% of the weight you used for set 1 and get 25 reps
Set 4: Use 25% of the set 1 weight and get 50 reps.
Set 5: Do another 12 rep max. You’ll quickly discover that you will not be able to do the same weight for this set of 12 reps as you could for the first set.
If you need to take a break for a few seconds in order to complete your set that is fine. If you have to take a break on your first set then the weight is too heavy. You’ll only have time for about 2 different exercises in the 40 minutes.
When you are first starting, you may only be able to get 1 or 2 sets. That’s okay, just keep at it. You’ll get better as you go.
Revolution Exercise Plan – Aerobic Training (20 minutes)
Immediately following your resistance training you’ll want to do 20 minutes of aerobics. As you are getting started and increasing in your fitness level you may want to start with a gentle walk. As you get better, increase the incline on the treadmill or walk up some steeper hills. Eventually, you’ll be able to do a light jog and even work up to harder runs.
You can opt for walking/running, bicycle, rower, or swimming as some examples.
The BEST way to do your aerobics is with an interval approach. For example, sprint hard for 1 minute then decrease to an easy walk or job for 1 minute. Feel free to play with the time (distance) of exercise as well as recovery.
If you follow the Revolution Nutrition Plan and the Revolution Exercise Plan you will well on your way to optimizing your overall health and slow the aging process. You’ll probably resist injury a lot more as well.