Bridal Club Magazine
Wedding Shape Up – Six Month Plan Countdown To Your Wedding Day
So everything is going to plan with your wedding planning
- but do you wish you could get motivated to get into shape before
the big day? No idea where to start?
Okay, we've found a great little exercise plan that we will bring
to you month to month, leading up to your wedding. It takes time to
get into shape so it makes sense not to leave it to the last
minute. You'll be pleased you made the effort when you find your
sexy new shape emerging.
This plan is a guideline for your workout program. It incorporates
all kinds and levels of exercise, and you'll reap all the benefits.
The plan is quite general: It's geared toward people of average
height, weight and exercise level. If your goal is specific -- like
significant weight loss or building major muscle groups -- or you
have any disabilities, you should hire someone to tailor a workout
for you. We are going to work on two-week cycles, so if 6 months
sounds way too long, just focus on the activities you will do for
the next two weeks. If you've never seriously exercised before, you
may want to do some research and talk to your doctor before
starting any program.
What you'll need
First off, you don't need to belong to a gym to do this exercise
program. Cardiovascular workouts, like walking or jogging, can be
done anywhere outside. You will, however, need the following
equipment in the months to come:
- Two 1 - 2 kg hand weights (for month two onwards)
- Running shoes
- Comfortable clothes
- A straight-backed chair
- A mat or blanket (if necessary)
Aerobic exercise - your key to fat loss:
Spend at least 5 minutes warming up/stretching; then speed walk,
jog, do an aerobics or strenuous yoga class, jump on a
stairclimber, go biking, jump rope - anything that will get your
heart rate up. Then spend at least 5 minutes warming
down/stretching. Ideally, you should alternate your aerobic
activity so you don't get bored.
6 months and counting: Get moving
In order to make sure that you are working out at a level that
will do your body the most good, you'll need to find your target
heart rate before beginning your program. To find your maximum
heart rate (the highest your heart should be beating during your
exercise session), use this formula: 220 minus your age (in years).
Your target heart rate zone is usually about thirty to sixty beats
per minute less than your maximum heart rate. Check your heart rate
often during each workout.
Another thing you should do before beginning your plan is start a
workout diary. Write down today's date, all the reasons why you
need to work out, and what your goals are. Write down your weight
(always weigh yourself in the buff in the morning), and use a
measuring tape to record the size of your chest, waist, hips,
thighs, and forearms, so you can monitor your progress. (We're
going to weigh in and take measurements once a month only. Focusing
on quick results will only discourage us.) To stay motivated, keep
notes all the way through.
This month, we want to focus on just getting active, and staying
with the program. Next month we will give you the list of weight
bearing exercise's that you will need, plus the workout
Weeks #1 and #2 -- 20 minutes of aerobic activity at least three
times a week.
Weeks #3 and #4 -- 30 minutes of aerobic activity at least three
times a week.
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