3 minute read
Individualized Progressive Success Fitness Program
from February 2021
by Wayne E. Norton
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The holiday season is almost over, but the reality is that the effects can and usually will remain and often shape bodies and affect our futures. From the candies of October 31st to the chocolates of February 14th and the three big ones between in November, December, and January, holiday traditions can present challenges. As is the case with most successful ventures, developing,
implementing, and maintaining a plan is important. Here are some thoughts and ideas and a plan to improve fitness.
Most people have heard that exercise is good for you. Unfortunately, many people do not follow through with all of the good advice that they have heard. Before presenting some of the various general benefits of exercise and a fitness plan, here are some words of wisdom. According to the American Heart Association, “Being physically active is important to prevent heart disease and stroke,” which are two of America’s biggest threats to long, healthy lives. The Centers for Disease Control and Prevention lists the same benefit and adds, “For people with chronic diseases, physical activity can help manage these conditions and complications.”
Say no to an increased risk of heart attacks, strokes, and diseases, and say yes to physical fitness.
Before athletes of all ages and levels begin their training and exercising seasons, it is usually a requirement that they undergo a preseason medical examination, also known as a “physical.” You are the athlete, and you should get medical clearance to start your fitness training program. Inform your personal doctor that you will be starting a fitness program and that you need a screening and the doctor’s consent to proceed.
Beginning with a good plan and then adding volume and intensity will result in more strength, health, and fitness. Hopefully, the initial workouts will feel easy for you. Remember, the objective is to establish fitness, then build and improve on that fitness. Running, walking, bending, and moving are the components of this basic conditioning plan.
Drinking water is an important part of this plan and should include following the generally accepted advice to drink before, during, and following exercise sessions. Of course, when one increases water intake, one should plan on increased water output. It is suggested that you urinate after each water intake if facilities are accessible. Water in and then water out keeps the system working properly. Gentle muscle stretching should be a part of the daily preparation before each session. After getting your doctor’s clearance to begin the program, it’s important to e-a-s-e into your training. Starting slowly and progressing is the key to staying on track, enjoying success, and avoiding setbacks.
Four-Month Conditioning Program
Before each day’s activity, pray for the favor and protection of God and for success in improving your health and fitness. Make a verbal declaration outlining the conditioning objectives that you will achieve with this plan and with God’s anointing.
First, get medical screening/approval. Gently stretch and loosen up leg muscles before each session.
Daily drink 2 glasses of water first thing in the morning. Daily drink 1 large glass of water 1 hour before workout. Daily drink 1 large glass of water 10 minutes before workout. Daily drink 1 large glass of water at end of workout. Daily drink no sweetened drinks throughout the day/night.
Duration: daily/weekly.
1: walk 15 minutes daily: 2 weeks; do 10 knee bends before bed. 2: walk 15 minutes briskly daily: 2 weeks; do 10 knee bends before bed. 3: walk/jog 20 minutes easy daily: 2 weeks; do 15 knee bends before bed. 4: walk/jog 20 minutes briskly daily: 2 weeks; do 20 knee bends before bed. 5: jog 20 minutes daily: 3 weeks; do 25 knee bends before bed. 6: jog/run 20-35 minutes daily: 5 weeks; do 30 knee bends before bed. *Only progress to the next level if you can handle the current level.*
About The Author Wayne Norton is a former collegiate track and field coach with his last 25 years at The University of Georgia 1990-2015. He is also an ordained elder assisting his pastor at his home church in Athens, GA. Him and his wife, Priscilla reside and serve the people of God in Athens, GA, where they have been since 1990.
