Most workout and weight lose programs are geared towards two types of people: those chasing aesthetics (building muscle or losing fat), or those pursuing performance. If these are your goals, then you can find plenty of fantastic programs out there that will lead to your success, most people with 40-hour work weeks, families, social lives, and countless responsibilities often aren’t chasing a specific aesthetic or performance goal. Their goals usually look something like this: they want to be able to keep up with their children at any age, indulge in fun outdoor activities, maybe play on a local sports team after work, look good naked, maximize their health, and minimize their aches and pains. Most people are simply looking for a balance of strength, mobility, muscular endurance, and cardiovascular endurance. They also want to accomplish all of these goals while minimizing their time commitment. The average person isn’t interested in leg days that leave them so sore they have a hard time getting out of their office chair the next day. They don’t want high-impact exercises that leave their joints achy and vulnerable to injury. They simply want workout programs that give them the best bang for their buck. Choosing the right suppliments and program is Key and in this post the information is Free.
The history of the Indiana Botanic Gardens, Inc., begins in 1910 with the founding of the company by Joseph E. Meyer. Born in Wisconsin in 1878, Joseph Meyer acquired a curiosity about plants and nature at a young age. His father, who was a photographer, often took Joseph out on assignments into forests and fields. From here, Joseph learned a great deal about various aspects of nature. Complications in Joseph’s family and financial life caused him to temporarily step aside from nature and take up a more practical career in printing. Joseph soon found himself in Chicago working for a large printer. Not long after, a strike shut down the printer and Joseph found himself at The Hammond Times.Eventually the business was passed on to his great-grandson Tim Cleveland, current president of the company. In 1990, the company moved to nearby Hobart, Indiana and began selling vitamins and other nutritional supplements in addition to bulk herbals. The new Hobart location has a retail store and also sells wholesale products. The bulk of the business continues to be derived from catalogue mail order sales. Indiana Botanic Gardens, Inc., is the largest seller of herbs by mail order in the world. In recent years, the company stopped growing its own herbs and began buying them from suppliers. With the addition of new items and product lines, the company has grown five fold since 1990.
To achieve maximum results with minimal time commitment, you will perform three workouts per week, each spaced out at least two days apart. One workout will be focused on strength, another on muscular endurance, and the third on cardiovascular conditioning and mobility.
The strength workout will be centered on heavy, low-impact, compound exercises with low repetition sets. This will be a full-body workout to maximize the intensity, and will include a key compound exercise for every major body part. During strength workouts, your rest will be 90 seconds between each set.
The muscular endurance day will be focused on higher repetition sets of callisthenic movements. This day will revolve around bodyweight exercises which will provide you with muscular endurance, stability, and coordination. During callisthenic workouts, rest 30 seconds between each exercise. Your cardiovascular conditioning and mobility workout, there are a multitude of options. You could choose activities such as swimming, rowing, or cycling. For the sake of programing, feel free to swap in your own cardio activity. If you are willing to run on this day, the mileage will be very low, focused mostly on sprints and short distance runs of 2-4 miles. Sprints and short distance runs will alternate every week in this program. During sprints, take two minutes rest between each set. Always perform a warmup before every workout. The distance runs should be run straight through and timed to track improvement. You will perform a short mobility routine after your run or sprints are completed.
If you do not have a warm-up routine, The Everyday People Fitness Program: Monday – Strength Day
The Everyday People Fitness Program: Friday – Muscular Endurance Day
Time Commitment: 25-35 minutes
- Push ups: 4 sets, stop 2 reps before muscle failure
- Pull ups: 4 sets, stop 1 rep before muscle failure
- Bear crawl: 3 sets, as far as possible
- Hollow holds: 4 x max hold for time
- Hip bridges: 4 x 20 reps
- Bodyweight squats: 3 x 25 reps
- Lateral lunges: 3 x 5 reps each side
Some will look at this program and question if three days a week enough work. But if you aren’t chasing a physical extreme or high performance measure, then this program will be more than enough to keep you active, healthy, strong, and conditioned. This program revolves around large, compound exercises. All of the exercises besides the dumbbell bench press are done while standing, which requires much more stabilization and recruits more muscles than if you were seated or on a machine. With this routine, you will hit every muscle in the body and utilize a wide array of movements.
Fitness professionals across the country once again chose Power Systems (PS), LLC for a prestigious Nova7 Best Supplier Award in Fitness Management magazine’s fifth annual “reader’s choice” awards competition. Power Systems was voted “Best Specialized Equipment Supplier” for 2008. Best Supplier Awards recognize excellence in seven categories as determined by fitness professionals. Our mission is to “Power Your Potential” by advancing health, fitness, and performance by being a resource to our customers.