Absolutely essential for a healthy life, exercise is great for burning off extra blood sugars and helping lower your stored fat. Exercise three to four times per week for optimal benefits. Exercise needs to be done correctly though, in order to receive its many benefits. I recommend a new Anabolic Cross training system that has been proven to be very successful for many people. I will take extra time out to show what it is, how to do it, and explain its benefits.
First of all, anabolic means to build up, which is what this workout can do for your fitness and health parameters. It is also intended to help maintain or build up your bone and muscle content while decreasing your fat percentage.
Quite often an exercise program can be too stressful on the body, and as a result, it begins to ‘break down’ from the exercises. This is known as a catabolic situation. This is not what you want to happen, and this is why I designed a great simple workout that builds up your body and your current fitness levels. The overall intent of the workout is to provide you with:
- A comprehensive workout that keeps you in your Target Heart Rate Zone for 40 – 60 minutes
- Variety and diversity to prevent repetitive injuries, or boredom
- Easy to follow exercises which can be done outside or in the gym
- A program based on your needs and exercises that you prefer
- A program that offers you faster results with less time commitments
- A program that is easy to follow and thus easier to do more often
This basic program combines three to four cardio workouts with a good amount of resistance exercise that are performed in a continuous manner with little or no rest breaks. Note: bring along a resistance band if you are exercising outdoors.
Step 1) Warm-up and Cardio
Begin with any cardio exercise (treadmill, bike, walking etc.). Spend the first three minutes warming up and bring your heart rate to 65% of your maximum Heart Rate Target Zone (HRTZ). Then raise the heart rate over the next 5 – 8 minutes to your 65% to 80% HRTZ. Stop and walk for 10-15 seconds.
Step 2) Resistance Session
Find a spot to perform 10 – 15 reverse lunges. Next, find a spot where you can do 10 – 15 push-ups (on your knees or on an angle is good to start). Find soft ground or a mat and finish with 20 sit-ups.
Step 3) Cardio
Continue your walk-jog if you are outside, or find a cardio machine if you are in the gym, and move your heart rate back into your HRTZ for 5 minutes.
Step 4) Resistance Session
If you are outside, use resistance bands for 10 – 15 repetitions of bicep curls, triceps press down, and shoulder presses. If you are indoors, use machines or free weights to perform these three exercises (pick light to medium weights).
Step 5) Back to Cardio
Continue with the same cardio (5 minutes) or move on to a different one for variety. If you are outside, the oxygen is really coming into your system by now, especially if DL breathing is becoming more comfortable to use.
Step 6) Back to Resistance
Perform 10 – 15 lateral pull-downs, 20 side sit-ups, and finish with 10 – 15 calve raises.
Step 7) Cardio Again!
Keep going for another 5 minutes and during the last 30 seconds, elevate your heart rate to 85% of your maximum HRTZ. Attempt to slowly integrate this 30 second “push” at the end of each cardio session for extra fat burning.
Step 8) Last – Resistance!
This is the last one, so it’s your choice to repeat any three exercises you prefer or enjoy! Finish with a stretching session to slowly bring your heart rate down to fewer than 90 beats per minute. Talk a deep breathe, you’re done!
This workout is one of my personal favorites. I especially enjoy hiking and jogging with my resistance bands in the various parks of North Vancouver.