Flat Abs Fitness Training

When we begin a new fitness program, we are energized to work out and optimistic about achieving our goals.  As the weeks pass, our enthusiasm may fade.  Workouts may become less frequent and eventually cease altogether before we reap the anticipated benefits.

Studies show that 50% of individuals who start a self-monitored fitness program will stop exercising within six months. The dropout rate is very high when a fitness program is begun at a very high intensity level and when self-motivation to exercise is low.  (1)

Following sound principles and practices can reduce exercise missteps, produce better results, and encourage fitness program adherence.  The following are 7 common fitness training mistakes and suggestions for correcting them.

Goal setting is a key motivator for exercise adherence. Well-defined goals guide decisions about the types of exercises and regimens that will produce the intended results. Set both short-term and long-term goals that are specific, realistic, challenging, and achievable. (2)

When individuals begin exercise programs, they seldom take inventory of their initial health and fitness status. Assessments offer baseline measures on which to show progress. Test yourself on items related to your goals so that you have clear training targets and can establish reasonable time lines to achieve them. Reaching each milestone demonstrates success and inspires greater self confidence to continue exercising.

  Without appropriate exercise regimens that specifically target goals, results can be haphazard. A well-designed fitness program can streamline the path toward your expected outcomes while preventing the frustration of slow progress or no progress at all. Unless you are familiar with exercise principles, you may need to rely on professional guidance to develop a well-planned program.

No two individuals are alike, nor do they respond in exactly the same way to exercise.  Fitness level, gender, posture, medical history, personal goals, and many other factors provide a basis for individualizing exercise programs.  Personalizing your program to fit your needs and preferences will yield faster results. 

The “more-is-better” philosophy of training is not as effective as you might expect. Training with variations in workout routines produce better results than training to failure or exhaustion. Adequate recovery periods are necessary to prevent dropping out of exercise activities due to overtraining.

  If exercise is too easy, you will be frustrated by the lack of results. A general guideline is to work out within a target zone of 60-85% of maximum effort. As you adapt to specific exercise regimens and your performances improve, you must gradually and progressively increase your work load so that you continue to train within the 60-85% range. (3)

As muscles become stronger and tone improves, it is important to stretch prior to and after workouts. Maintaining adequate flexibility is essential for preventing aggravating injuries that can contribute to quitting exercise programs.

Fitness training mistakes are avoidable.  As you learn more about exercise and apply sound principles, you will encounter fewer disappointments and realize more consistent gains.  If you continue to work wisely, diligently, and safely, you can ultimately achieve your fitness goals.

1. Sullivan, P. (1991). Exercise adherence. (ERIC Document Reproduction Service No. ED330676). Retrieved from ERIC database.

 2. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

 3. McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore, MD: Lippincott, Williams, & Wilkins.

There are many individuals striving to build a perfect physique for years. They do their normal fitness workouts and they even follow advanced fitness workout routines. Others have joined a local gym and are working hard to get their body into a perfect and desired shape. Nevertheless, to quite a certain extent, these individuals have not yet had a satisfactory result. There are many queries that you can associate with regards to this problem. Somehow, these individuals are not able to have the answers to their queries with regards to their fitness regime. Here are 3 of the main queries regarding a suitable result oriented fitness routine:

The primary problem that a person faces is the kind of food that he should eat. You can ask many questions in relation to the supplement diet. For a person who is new to the domain of workouts, protein supplements are considered vitally essential. However, for a person who is suffering from obesity, the intake of creatine is preferable. You should follow a proper diet chart along with this.

Some people do not have an idea with regards to the exercises that they should include in their daily routine. As far as weight loss is concerned, cycling and running are considered helpful and effective. For people blessed with a moderate physical shape, swimming can prove to be highly beneficial.

Working out at a particular time is also important. You should be able to estimate the amount of time that you should toil for exercises. A fitness trainer would give you an idea regarding the ideal time span that your body can withstand a workout session. This is ideal for achieving optimum fitness.

Many people dream of getting some really solid washboard abs, and they are willing to do a lot of things to reach that rippling physique via abdominal workouts.

There are, however, a lot of myths associated with such workout regimens – and they have the potential to cause injury if you do not correct them fast!

So without further ado, here are the five most common myths about abdominal workouts, plus the truth behind the myth:

“I will gain six-pack abs in a matter of days!”

Muscle development takes time, and nothing you do will shorten it down to a couple of days.

In fact, you will to doggedly stick to your workout program for about a few weeks before you can even begin to notice any change in your body’s physique. Anything faster than this is impossible, and pushing yourself to develop muscles by pumping iron three times for every day of the week is extremely dangerous for your health.

“I need specialized equipment to get six-pack abs!”

Telemarketers will deny it, sports gyms will deny it, but the truth of the matter is that you can get sufficient abdominal workouts using only your body.

Air pedaling, plain crunches, vertical crunches, side crunches and any other exercise that contracts the abdominal muscles are sufficient for building abs. Specialized equipment may help you focus exercise on your abdominal muscles, but they are in no way necessary to build and shape your abs.

“I have to do x crunches, y presses and z lifts a day to get six-pack abs!”

A common mistake people make when working out is to focus on repetition – not intensity.

Even a single set of intense crunches is more effective than ten sets of half-baked crunches. The mark of a good workout is the ‘burn’ that you feel when the muscles are stretched to their limits. Look for this burning sensation whenever you are working out, and you should be able to effectively sculpt your abs to perfection.

“I only need to focus on exercise to get six-pack abs!”

Bodybuilding is as much about diet as it is exercise, which is why you need to watch out what you eat if you want your muscles to develop properly.

This is especially true for abdominal workouts, as even a slight layer of fat will cover the abs and prevent them from being visible. Mix in the health and living complications of a poor diet, and you will only put your own body in greater peril.

“I don’t need to worry about my six-pack abs disappearing!”

Oh, you better be worried – muscles can atrophy if they are not used, and this is especially true for well-developed muscles.

This is not a one-time thing that ends once you achieve your desired physique. You need to keep going at it for the rest of your life. Otherwise the muscles will begin to lose their original shape, sag down and totally ruin your sculpted body.

Make sure to bust these five myths about abdominal workouts, and you will be well on your way to safely, effectively and permanently sculpting the perfect set of six-pack abs!

When we begin a new fitness program, we are energized to work out and optimistic about achieving our goals.  As the weeks pass, our enthusiasm may fade.  Workouts may become less frequent and eventually cease altogether before we reap the anticipated benefits.

Studies show that 50% of individuals who start a self-monitored fitness program will stop exercising within six months. The dropout rate is very high when a fitness program is begun at a very high intensity level and when self-motivation to exercise is low.  (1)

Following sound principles and practices can reduce exercise missteps, produce better results, and encourage fitness program adherence.  The following are 7 common fitness training mistakes and suggestions for correcting them.

1. Vague goals. Goal setting is a key motivator for exercise adherence. Well-defined goals guide decisions about the types of exercises and regimens that will produce the intended results. Set both short-term and long-term goals that are specific, realistic, challenging, and achievable. (2)

 2. Beginning fitness levels not assessed. When individuals begin exercise programs, they seldom take inventory of their initial health and fitness status. Assessments offer baseline measures on which to show progress. Test yourself on items related to your goals so that you have clear training targets and can establish reasonable time lines to achieve them. Reaching each milestone demonstrates success and inspires greater self confidence to continue exercising.

 3. Loosely focused training program. Without appropriate exercise regimens that specifically target goals, results can be haphazard. A well-designed fitness program can streamline the path toward your expected outcomes while preventing the frustration of slow progress or no progress at all. Unless you are familiar with exercise principles, you may need to rely on professional guidance to develop a well-planned program.

 4.  Program not individualized. No two individuals are alike, nor do they respond in exactly the same way to exercise.  Fitness level, gender, posture, medical history, personal goals, and many other factors provide a basis for individualizing exercise programs.  Personalizing your program to fit your needs and preferences will yield faster results. 

 5. Working too hard. The “more-is-better” philosophy of training is not as effective as you might expect. Training with variations in workout routines produce better results than training to failure or exhaustion. Adequate recovery periods are necessary to prevent dropping out of exercise activities due to overtraining.

 6. Not working hard enough. If exercise is too easy, you will be frustrated by the lack of results. A general guideline is to work out within a target zone of 60-85% of maximum effort. As you adapt to specific exercise regimens and your performances improve, you must gradually and progressively increase your work load so that you continue to train within the 60-85% range. (3)

7. Insufficient stretching. As muscles become stronger and tone improves, it is important to stretch prior to and after workouts. Maintaining adequate flexibility is essential for preventing aggravating injuries that can contribute to quitting exercise programs.

Fitness training mistakes are avoidable.  As you learn more about exercise and apply sound principles, you will encounter fewer disappointments and realize more consistent gains.  If you continue to work wisely, diligently, and safely, you can ultimately achieve your fitness goals.

References

1. Sullivan, P. (1991). Exercise adherence. (ERIC Document Reproduction Service No. ED330676). Retrieved from ERIC database.

 2. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

 3. McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore, MD: Lippincott, Williams, & Wilkins.

www.therenegadehealthshow.com Today we’re talking abs exercises… Annmarie is going to show you the top 5 mistakes that people make when they’re trying to get that 6-pack of abs.