The key is to create a program with multiple layers of periodization, taking the staggered approach within each workout, each week, each month, and ultimately through the duration of your program. The popular training programs developed by Joe Friel-author of The Mountain Biker's Training Bible and The Triathlete's Training Bible-present a monthly workout schedule in which the third week is the hardest of the four. As a diagram, periodization might look something like those blocky steps and valleys you see on preset treadmill programs-go hard, ease off go hardest, ease off go hard ease off. Simply alternating cardio and strength days, while important, is not enough. After all, your muscles, and the capillaries that transport blood to fuel them, grow during rest, not during exertion. By following a specifically staggered schedule you give your body a chance to regenerate enough to spring forward a few days later. Next, you need a strategy, and nothing has proven itself more effective than the concept of periodization-cyclic bouts of expansion and retrenchment designed to build fitness. You may not be after the freakish physique of a bodybuilder (if you're like me, the thought of waxing your chest gives you chills), but reams of research and fitness experts from coast to coast tout the benefits of lifting weights. (You can even improvise: milk jugs for dumbbells, a stairs, a bench, or bleachers for the plyo box.) This modest tool kit is all you need to do brief-but-intense resistance training, à la Bill Phillips's Body for Life, the best-selling exercise book that seemed to have everyone who followed it looking like Joe Piscopo in a mere 12 weeks. The Shape of Your Life requires only a few pieces of basic equipment-a bench, dumbbells, a stability ball (also called a physio or Swiss ball), a new jump rope, and a plyometric box-that shouldn't run you more than $200. Got a spare room? A basement? A backyard? Consider turning an unused space into a low-tech home gym. “When you can't make it to the gym after work, you have to have something you can do at home.” “Have a training regimen for every environment you find yourself in,” says Ed Jackowski, author of Escape Your Shape and owner of Exude Fitness in New York. ![]() Convenience-or, rather, inconvenience-is a tremendous gumption trap. Which is all well and good as long as you also have some solid infrastructure that will accommodate the day-to-day logistics of an ostensibly lifelong exercise plan. ![]() You'll find troubleshooting tips, but the general wisdom is this: nail down a goal and you've found the wellspring of motivation, the fountain of fit. You can take off on a surf safari with dignity intact, run a half-marathon with your spouse and not seek couples counseling afterward, or ski black-diamond runs, fast, without sacrificing an ACL to the cause. Getting in shape is nothing more-and nothing less-than a means to an end. Better reasons include the intrinsic value of exercise: how it can help stave off disease how it stimulates the brain's production of serotonin, a natural mood-booster how it keeps energy up and blood pressure and appetite down.īut the real answer is more simple and obvious. Why get fit in the first place? What's the point? There are the superficial reasons. This begins with some rigorous introspection. There's plenty of research focused on helping elite athletes optimize, and stick with, their training, but what most of us need is advice on how to fold fitness into a life not sponsored by a power drink. Subsequent months won't increase the duration of your workouts, but will ramp up the intensity and vary the exercises. You'll also steadily increase your time commitment from about 30 minutes to an hour a day, five days a week. It's the easiest month in terms of sheer volume, intensity, and complexity of the exercises, but it's essential because our endurance prescription is designed to get you in the habit of working out regularly, establish your baseline, and identify fitness goals. ![]() The first month, presented here, showcases endurance-both physical and motivational. The five-month Shape of Your Life program has a solution. According to the research firm American Sports Data, 60 percent of Americans say exercise is good, yet they never exercise. ![]() Everyone seems to have a vague idea about what they need to do to get in shape, and stay in shape, but that doesn't mean they know what to do about it. A sustainable approach to exercise is tricky business because when it comes to fitness, we are all pilgrims stumbling toward the light.
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