Sunday, 27 June 2010

• The 2010 Apocalypse Workout

  

  I recently wrote a post about the world coming to an end.  I was either completely wrong, or Armageddon is yet to occur. Whether the world is ending or not, you should still workout! A good workout benefits you no matter what.  The strength, speed, flexibility, weight loss, endurance, and power you gain from working out daily may help you in any end-of-world scenario.  

  I’ve watched a lot of end-of-world movies to know that there are always survivors. Only the strong survive. So…  get ready now and start working out. The end may be near.

  If a terrible virus breaks out and causes the rest of the world to turn into rabid flesh-eating zombies you have to be able to out run then, fight them, hide from them, and out smart their every move. If you’re out of shape you’ll never make it. You’ll be zombie lunch in no time at all.

  Okay, I know what you’re thinking… No such thing as flesh eating zombies, right? If your imagination is not as active as mine then maybe it’s a major political crisis that ends the free world and much of humanity. The only survivors are you, your significant other, your dog, and a bunch of scared people hiding in a cornfield.  Suddenly, you’re their leader and they turn to you for all the answers. Do you think an out-of-shape, lazy, Ben & Jerry’s eating couch potato can lead the new world order? I seriously doubt it.

  As you lead your people through burning towns and near death experiences you soon realize that there is a roving gang of bad guys that roam the world and pick on good people. You have to be able to fight, run, fight some more, save one of your people, get captured, survive torture, escape, and save the remaining population of the world. Is this possible if you are inflexible, or weak? Can you fight off the bad guys if you have poor endurance? No, of course not. You have to be conditioned. So start working out now.  

  Now is the time to get in shape!  The following workout program will benefit you in this world and the next. When and if Armageddon comes, you’ll kick some serious Zombie ass.

  Before I share the workout, I just want to say that there are many ways to achieve a goal of a conditioned body.  If you’re one of those people that rejects every form of fitness except your own, then I can tell you this workout isn’t for you.

  If you’re one of those people that are NOT open to other forms of fitness such as yoga, interval running, and resistance training, then this post is not for you.

  First Step – Be honest and assign yourself a level based on what shape you think you are in. The program has 3 levels. Each level represents the 3 basic shapes people are in. Level 1 = Poor shape, Level 2 = fair shape, and Level 3 = excellent shape. The time duration of each level is:  20 minutes for poor, 40 minutes for fair, and 1 hour for excellent. 

  Now comes the tough part. You are going to workout 5 days in a row followed by a 2-day rest period. Then repeat the cycle. If it sounds like a big commitment, you’re right, it is. This type of workout uses principals of FITT, which is Frequency, Intensity, Time, and Type. Most people workout incorrectly. They stick to what they know and don’t push themselves for extended periods of time over multiple days.

  The catch - The most important thing to remember is that you are going to do resistance training (weights) and cardio in the same session. If your workout is 20 minutes then you do cardio for 10 minutes followed by resistance training for 10 minutes. Make sure you alternate upper body and lower body each day. Sounds confusing, I know. The chart below should help.

  FYI  - if you goal is to put on major muscle mass or bulk up for a sport then I would refrain from this type of exercise. It will most likely tone you up and make you drop weight as opposed to bulking up.

  Level 1

  Monday – 10 min. - resistance - upper body / 10 min. cardio

  Tuesday – 10 min. - resistance - lower body /10 min. cardio

  Wednesday – 10 min. - resistance - upper body / 10 min. cardio

  Thursday – 10 min. - resistance - lower body /10 min. cardio

  Friday – 10 min, - resistance - upper body / 10 min. cardio

  Sat / Sun – no workout

   

  Level 2

  Monday – 20 min. - resistance - upper body / 20 min. cardio

  Tuesday – 20 min. - resistance - lower body /20 min. cardio

  Wednesday – 20 min. - resistance - upper body / 20 min. cardio

  Thursday – 20 min. - resistance - lower body / 20 min. cardio

  Friday – 20 min, - resistance - upper body / 20 min. cardio

  Sat / Sun – no workout

   

  Level 3

  Monday – 30 min. - resistance - upper body / 30 min. cardio

  Tuesday – 30 min. - resistance - lower body /30 min. cardio

  Wednesday – 30 min. - resistance - upper body / 30 min. cardio

  Thursday – 30 min. - resistance - lower body / 30 min. cardio

  Friday – 30 min, - resistance - upper body / 30 min. cardio

  Sat / Sun – no workout

   

  Note- it does not matter if you start with upper body or lower body resistance training. You can alternate which one you start with each week.

  Core / abdominal exercises – fit them in with resistance training each day. It sounds like a lot but you can make it work if you limit distractions, socializing, and stalling.

  The actual resistance training exercises are totally up to you. Just make sure you target: Abs, Chest, shoulders, back, biceps, and triceps. It is the same for the lower body. Be sure you are targeting quads, hamstrings, calf’s peronials, and abductor / adductor muscles.

  YOUR GOAL IS PROGRESSION!  Every 4-6 weeks adjust the workouts and the level you are in. For those in excellent shape add a view minutes to both resistance and cardio. Do not exceed 120 minutes of working out.

  Disclaimer - I don’t believe the world is going to end. I am just using my poetic license to write a unique blog entry. Many people wrote me last week looking for a debate about the end of the world.  I’m just having fun and trying to motivate you to workout. What can I say... I watch a lot of movies.

  Now go workout! You still have time! 

   

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