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Bicep Curls

Golden Rules

Here are some general rules to follow to maximise the results of a workout:

  • For strength building, users should perform a low number of repetitions of high resistance exercises. As these become easier, the number of repetitions should be increased up to maximum of ten. After this target has been reached, the resistance should be increased, and the number of repetitions should be reduced.
  • For weight-loss, users should perform aerobic exercises for a long duration set at a low level of difficultly to burn body fat (for example, using a treadmill for 20 minutes at a slight incline and at jogging speed). It is a common misconception that exercising harder will burn fat more quickly. It is widely agreed that the optimum heart rate required for fat burn is between 65% and 85% of the maximum heart rate of an individual. A heart rate above 85% of the maximum will cause the body to burn carbohydrates for energy instead of stored body fat tissue, and the weight loss process is not made any more effective.
  • For general fitness, a combination of high-repetition, low-resistance exercises and medium difficulty, medium duration aerobic exercises should be completed.

These are just the basics. All of these rules and many more need to be considered when creating a workout programme, and these will certainly overwhelm a gym novice. Fitness Instructors are usually the best source of advice, but they cannot be relied upon to monitor long term progress (a person may change gyms, or instructors may leave). So what's the answer? Read on...

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