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  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
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Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Body
  • What’s Holding You Back?
    Television, magazines, and the Internet are full of weight loss advice and success stories, promises of quick weight loss that is guaranteed to last. You’ve followed the advice so why doesn’t it work for you? Read >>
  • Hop, Skip, and a Jump
    If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. So grab a jump rope or find some stairs and get started. Read >>
  • A Workout Custom-Fit to You
    Just like you shop for clothes that fit and eat the right foods for health, you’ve got to design your workouts to reach your health and fitness goals. Not sure where to begin? Read >>
  • On the Hunt
    Unfortunately, not all trainers are qualified to help you reach your specific fitness goals. Sometimes a trainer’s personality or approach doesn’t gel with yours. In these cases it may be time to move on and find someone new. Read >>
Health and Fitness News

A Workout Custom-Fit to You

Create tailor-made workouts designed specifically for your fitness goals.

What do you hope to accomplish with exercise? Weight loss, muscle gains, increased flexibility, or heart health? Whatever your reasons for working out, are you seeing the results you hoped for?

It’s an idea not many people consider, but the type of exercises you do play a big role in reaching your goals. Want to gain muscle mass? It won’t happen without strength training. Hoping to get a stronger upper body? You won’t reach your goal by walking.

Just like you shop for clothes that fit and eat the right foods for health, you’ve got to design your workouts to reach your health and fitness goals. Not sure where to begin?

Lose Weight

Weight loss through exercise is all about burning calories. Eating fewer calories and burning more calories creates a calorie deficit that leads to weight loss. One of the best ways to burn more calories in less time is through interval training. While walking, swimming, cycling, and other types of cardio are all great ways to burn calories, step things up a notch by alternating between intervals of all-out, high intensity cardio exercise and intervals of lower-intensity rest periods. After a challenging workout of intervals, your metabolism is elevated to continue burning calories for hours after you leave the gym.

Build Muscle & Get Strong

Sculpt, shape, and tone your body with resistance training. Your body builds muscle by working against some type of resistance. This could be in the form of weights, stretch bands, or your own bodyweight. As you get stronger, gradually increase the weight, reps, and sets. Plan to do strength training exercises two to three days a week, allowing your muscles to rest between sessions. Work closely with your trainer to learn proper form and avoid injury.

Don’t waste your time on isolation exercises that work only one muscle group. Rather, spend the majority of your workouts doing compound exercises that work multiple muscles and torch calories at the same time. The best compound exercises include deadlifts, bench presses, squats, shoulder presses, rows, and chin-ups.

Gain Flexibility

Do everyday activities with more ease and less stiffness, improve your balance and posture, and help prevent injury by increasing your flexibility. End each cardio or strength training workout with five minutes of stretching and flexibility exercises or spend your entire workout doing yoga, tai chi, or Pilates. Remember, stretching should never cause pain.

There are several different types of stretches—dynamic, static, and ballistic. Dynamic stretches are a great way to prepare your body for exercise. They’re done while you’re moving your body through a range of motion. Bends, twists, high knees, or squats are examples of dynamic stretches.

Static stretches are often done at the end of your workout after the cool down. To do static stretches, hold a position for 10 to 30 seconds. While the muscle is relaxed, it slowly adapts to new flexibility.

You may see people doing ballistic stretches, but because they increase your risk of injury they aren’t recommended. Ballistic stretches are done by repeatedly forcing your muscles to stretch farther. An example would be bouncing up and down to reach your toes.

Improve Heart Health

A warning or diagnosis from your doctor of high blood pressure or high cholesterol is a wake-up call to exercise. Take care of your heart with regular cardio exercise that gets your heart rate elevated and your lungs breathing hard. Walking, jogging, aerobics, dancing, cycling, and swimming are all great options. Aim to get at least 30 minutes of moderate intensity exercise five days a week and you’ll see heart health improvements.

No matter your goals, remember—exercise will get you there! Just work with your trainer to make sure every step and every rep gets you closer to reaching your objective.