Angie's Corner

How to Build an Exercise Program to Achieve My Goals

by Angie Miller

To maximize your potential and accomplish your goals, use the FITT Principles as your guide. FITT is an acronym for frequency, intensity, time, and type, and each variable is a critical component when designing a safe, effective exercise program.Fit principles are based off of guidelines from the (ACSM), American College of Sports Medicine.

Frequency- refers to how often you work out, or the number of days per week that you exercise. Frequency depends on your fitness level, your goals, and what type of training you’re doing, whether it’s cardio, strength, or flexibility.

ACSM guidelines recommend the following:

Cardiorespiratory Training: 3- 5 days per week; 3 days a week for vigorous intensity, or 5 days a week for moderate intensity

Strength Training: 2-3 days per week (beginner), 3-4 (intermediate), 4-7 (advanced)

Flexibility Training: 2-3 days per week minimum

(See ACSM guidelines for more specifics)

Intensity- refers to how hard you’re working. For cardio, intensity is best measured using your heart rate or rate of perceived exertion.  The Heart Rate Reserve Method (HRR) is a more accurate way to measure your energy expenditure during exercise and help you determine your training zone. For strength training, intensity is measured according to the amount of resistance you use, usually expressed as a percentage of your one rep maximum (1-RM). Intensity also varies according to how many sets you complete, how many repetitions in each set, and the length of rest period between sets. 

Time- is the length, or duration of your exercise session. The amount of time you spend exercising will depend on your goals, your fitness level, and the type of training you’re doing. Know that a change in one variable will have an effect on the others, therefore if you increase your intensity chances are you’ll need to decrease the duration of your workout.

Type- Type refers to your choice of activity, whether it’s cardio, strength, or flexibility, and all of the options therein. Different activities are recommended for different results and the choice of activity depends on your goals, fitness level, and your personal preference. 

By manipulating the variables according to your goals you can achieve the results you want, safely and effectively. Having a plan is key to your success. Decide what your goals are for the week, and plan your workouts accordingly. Most importantly, follow the FITT principles, and vary your weekly routine to include cardio, strength, and flexibility work to get maximum results.

--Angie Miller

 Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

What do stress, confidence, and brain health have in common?

by Angie Miller

What do stress, confidence, and brain health have in common?

In today’s fast paced society, managing stress is pivotal to good health. Stress can erode our confidence and compromise our ability to think clearly and effectively. So how do we manage stress, build our confidence, and boost our brain potential?  Exercise.

1. Exercise reduces stress. Wayne Dyer says that much of what perpetuates stress is guilt and worry. Guilt about the past and worry about the future paralyze many of us. He calls them unproductive emotions because they prevent us from focusing on today. Exercise frees us from negative thought patterns, the “should haves” of yesterday and the “what ifs” of tomorrow, and instills positive emotions that help us cope with everyday stress. Exercise is like a broomstick to the brain. It clears away the clutter, gives us clarity, and helps us to be present.  

2. Exercise gives us body confidence. Exercise gives us the opportunity to challenge our body and discover our true potential. When we run that extra mile or increase the amount of weight in our workout, we realize how strong and capable our body is when put to the test. Through exercise we gain body confidence and that transfers into every area of our life. When we accept the way we look, it changes the way we feel. That affects how we live our life at home, in the office, and in our relationships. More importantly, it has a positive affect on our internal dialogue, that voice that guides our behaviors and decisions.

3. Exercise boosts our brainpower. According to the latest research, exercise continues to prove itself worthy of more than bigger biceps. Exercise is one of our best lines of defense against cognitive decline. It increases blood supply to the brain and helps us stay sharp and focused. Through exercise we create a relationship between our brain and body, one that fosters a connection that will keep us strong mentally and physically for years to come.

Exercise is a powerful tool. It can give us a lean physique, six-pack abs, and amazing arms. But it can do so much more. Exercise empowers us to look, feel, and live our best life.

Angie Miller

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Living Life Well

By Angie Miller

How well are you? If you’re in shape, practice sound nutrition principles, and exercise regularly, you’re probably considered fit and healthy. But in terms of overall wellness, what does that mean? Wellness is multidimensional, and encompasses all the areas of our life that add meaning and value. It can guide us to optimal living provided we make choices that maximize our potential. The dimensions of wellness are interrelated, so improved functioning in one area will have a positive effect on another, but balance is important. Three dimensions of wellness, physical, social, and emotional compliment one another well and are especially relevant to living a healthy life.

Physical Wellness: For many of us, if we’re active, love to exercise, and work hard to stay in shape; we see physical wellness as something that trumps all others. We give it a lot of time and energy because we believe in the power it has to lead us to long-term health. But physical wellness isn’t just what you see on the outside. It’s what you can’t see, such as blood pressure, bone density, and cholesterol levels that are just as important, as is how much sleep you get. Physical wellness is the overall condition and functioning of the body inside and out. Without a doubt, it has a profound impact on the other dimensions of wellness, but it alone it can’t make us complete.

Social Wellness: Connectedness and satisfying relationships are central to this dimension. Being able to successfully interact with others and communicate clearly and effectively are also important, as well as intimacy and the ability to trust. When we’re socially well we’re able to turn to others for support, resolve differences in a respectful manner, and practice active listening.

Emotional Wellness: Being able to manage and control emotions is key to emotional wellness. Also, being able to acknowledge and express a wide variety of emotions, anger, fear, sadness, and joy, in a healthy, productive manner. Dealing effectively with life’s challenges is important to emotional wellness, as well as resiliency, optimism, and self-confidence.

Overall, the dimensions of wellness are greater than the sum of their parts. Cultivating our physical, social, and emotional health has a profound impact on our ability to live life to the fullest, and to feel at peace with ourselves and with the world around us.

Thanks for reading,

Angie Miller

Welcome To Angie's Corner

Welcome to Angie's Corner - a new weekly blog featured exclusively at CollageVideo.com - written by fitness pro Angie Miller. Find out more about Angie HERE.

Each week Angie will be posting about fitness and wellness topics as well as addressing new trends and workouts. Be sure to check back every week for her latest insights.

Thanks for reading.