Search
Related Links

 

 

Informative Articles

6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment
I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy. Working with my fitness clients and athletes took up a lot of time, and...
7 Reasons To Start Up With An Exercise Program
Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way. Below follows 7 good reasons to start exercising now. 1. Contributes to fat loss. It is well documented...
Exercise And Your Complexion
We all know that exercise is good for us. It helps us stay trim, tones our muscles and boosts our energy. But did you know that working out can actually help give you the complexion you’ve always wanted? It’s true--regular exercise nourishes the...
Home Exercise Equipment – Choosing the Proper Equipment For Your Workout Routine
Home Exercise Equipment – Choosing the Proper Equipment For Your Workout Routine The fitness industry has become big business as more and more people work out to get in shape. Many companies have gotten onboard the bandwagon, and the...
Some exercises to improve the general and sexual health
A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus. Here are presented two poses and three...
 
What Are The 3 Critical Exercise Routine Success Factors?

Copyright 2005 Jeremy Markum

The 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit Faster As A Result!

Everybody likes simple lists.

Everybody likes Rules Of Thumb.

And as far as I can tell, everyone wants tighter abs and more energy.

So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack...ideally, in the least amount of time possible…

...Oh yeah--and we don’t want to think too hard either!

The Old Way:

Counting calories? Fuh-ged-a-bow-dit!

Getting a bodyfat measurement each week? No way!

Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.

So what’s the solution?

Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time…

(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) ...It’s OK--you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.

Introducing: “The Rule Of 3-80/20 (Principle)"

Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).

Thus sayeth The Fitness Sage (that’s me).

And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA...

Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3--but you’ll forgive me real quick when you see how this applies to your exercise routine.

Now that I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:

The Three Critical Exercise Routine Success Factors

1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.

Simple huh?

But maybe you need some clarification, so here goes…

Consistent Progression Explained:

There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.

So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).

When you can’t improve on your chosen parameter, pick


a different one and repeat.

That’s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.

Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you'll get your wish! But first...

Sufficient Intensity Explained:

Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.

Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.

Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.

Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.

Intelligent Evolution:

This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently evolve.

But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density").

Conclusion

Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).

Find an exercise routine that gives you that, and you’re on to something!


About the author:
Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle... *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: http://www.JeremyMarkum.com



 

Exercise at About.com
Offers fitness and exercise related links, articles, information, and discussions.
exercise.about.com
 
American Council On Exercise
Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ...
www.acefitness.org
 
Physical exercise - Wikipedia, the free encyclopedia
Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ...
en.wikipedia.org
 
Why Exercise Is Cool
Tells why exercise is important and explores the many benefits of physical activity.
www.kidshealth.org
 
Kids and Exercise
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ...
www.kidshealth.org
 
Fitness Fundamentals
It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ...
www.hoptechno.com
 
MedlinePlus: Exercise and Physical Fitness
National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ...
www.nlm.nih.gov
 
MedlinePlus: Exercise for Seniors
Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ...
www.nlm.nih.gov
 
Exercise: A Healthy Habit to Start and Keep -- familydoctor.org
Information about exercise from the American Academy of Family Physicians.
familydoctor.org
 
Welcome to ::-:: Exercise, Fitness and Leisure
Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment.
www.exercise.co.uk
 
ExRx (Exercise Prescription) on the Net
Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory.
www.exrx.net
 
Weight Training, Exercise Instruction & Kinesiology
Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles.
www.exrx.net
 
Exercise & Fitness
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ...
www.americanheart.org
 
Howstuffworks "How Exercise Works"
Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training.
www.howstuffworks.com
 
Exercise and Diabetes - American Diabetes Association
The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ...
www.diabetes.org
 
NIHSeniorHealth: Exercise for Older Adults - Table of contents
See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ...
nihseniorhealth.gov
 
Exercise to Improve Your Body and Your Brain
My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ...
www.mercola.com
 
FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss
FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training.
www.fitnessonline.com
 
Table of Contents
Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ...
weboflife.nasa.gov
 
Exercise Physiology Page for the MAPP
Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ...
home.hia.no
 
 

 
Content Menu
  • 2 exercises to avoid

  • 3 ways to exercise on a busy schedule

  • 50 motivational tips for exercise and weight loss

  • 6 advantages of free weights over exercise machines

  • 6 keys to getting maximum results in minimum time with your home exercise equipment

  • 6 keys to getting maximum results in minimum time with your home exercise equipment and save money

  • 6 reasons to exercise during pregnancy

  • 7 reasons to start up with an exercise program

  • 7 winter exercise tips for busy people

  • abdominal exercises for the most benefit

  • abdominal exercise and weight loss

  • abdominal exercise equipment that really works

  • about diabetes and exercise

  • acne prevention exercise

  • advantages of a gym exercise equipment

  • aerobic exercise can be almost anything

  • after exercise headache more serious than you think

  • antioxidants improve recovery from exercise and build a better body

  • an ab exercise for everyone

  • an exercise and fitness routine for those blah days

  • an exercise program for that sexy new you

  • an exercise program that suits you

  • an exercise routine thats right

  • aquatic fitness the move to water exercise

  • arthritis and exercise

  • arthritis exercises to improve movement

  • arthritis exercise strengthening knees and back

  • arthritis exercise three tips

  • asthma exercise

  • asthma exercise for life

  • a brief introduction to winsor pilates exercise

  • a little exercise is a healthy weight loss plan

  • a quit smoking hypnosis exercise

  • a simple exercise for quitting smoking

  • a sole treadmill is a top quality exercise machine

  • a startling fact about losing dangerous belly fat without exercise

  • a visualization exercise on managing expectations for adults with add

  • back extensions exercise

  • barbell military press exercise

  • basic meditation exercises

  • best abdominal exercises to get the sexy six pack you deserve

  • best cardio exercises

  • best exercises to lower blood pressure

  • best flat tummy exercises for great female abs

  • better brainpower through exercise

  • be mindful of your exercise

  • bodybuilding weight loss and exercise tips goal setting for long term results

  • brain function and exercise

  • brain research shows that diet and exercise are keys to living well

  • burn 340 calories a day with aerobic exercise

  • can exercise directly help advance the goals of your life

  • can exercise harm you

  • can exercise help you cope with arthritis pain

  • can women still exercise while raising a family

  • carpal tunnel relief is exercise the solution

  • change your attitude about exercise

  • choose the right exercise treadmill to get the results you want

  • choosing the best ab machines for your workouts tips on selecting abdominal exercise equipment

  • controlling pain with rheumatoid arthritis exercises

  • controlling type ii diabetes through diet and exercise

  • cycling your way to fitness stationary exercise bikes still a top choice for overall fitness

  • dance dance revolution ddr as a fun exercise program

  • debunking common exercise myths part 1

  • diabetes and exercise

  • diabetes relief and prevention through exercise

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet and exercise evolution best weight loss exercises

  • different exercises schedule to combat diabetes arthritis and obesity

  • different exercises schedule to combat hypertension obesity and asthma

  • discover the best weight loss exercise

  • discover the best weight loss exercise ever

  • discover the positive effects of exercise for diabetes sufferers

  • discover the very best biceps exercise

  • does variety in exercise matter

  • does your current exercise practice increase or decrease your stress

  • double calories burned with five minutes of exercise

  • do you know the history of trampolines as exercise equipment

  • dumbbell workouts a smart way to exercise

  • efficient and effective exercise

  • elliptical exercise equipment what to look for when buying

  • elliptical exercise machines provide low impact total body workouts while improving cardiovascular health

  • exercise

  • exercises for better sex

  • exercises for mom and baby

  • exercise and atkins a great combo for success

  • exercise and breast cancer

  • exercise and diabetes

  • exercise and diet

  • exercise and diet for your waistline

  • exercise and heart health a life giving marriage

  • exercise and kids the difference between training children and adults

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and omega 3 boost your memory

  • exercise and play what do we learn

  • exercise and pregnancy fact sheet

  • exercise and quitting smoking

  • exercise and stress

  • exercise and the time clock

  • exercise and weight loss for life the magic formula doctors dont want you to know

  • exercise and your anaerobic threshold

  • exercise and your brain

  • exercise and your complexion

  • exercise anxiety panic

  • exercise an effective way to lose weight

  • exercise at any size

  • exercise at christmas without the gym

  • exercise bikes how far they have come

  • exercise bikes no excuses 30 minutes a day on a bike will change your life

  • exercise bikes recumbent or stationary

  • exercise bikes reviews and advice

  • exercise bikes vs treadmills

  • exercise bikes why should you get one

  • exercise bike benefits

  • exercise bike buying guide

  • exercise can decrease hunger

  • exercise can extend your life

  • exercise can help relieve stress

  • exercise can reduce risks of diabetes

  • exercise clothing the secret to success

  • exercise diabetes

  • exercise diet rest to fight gout

  • exercise during pregnancy

  • exercise equipments that suit your fitness goals

  • exercise erectile dysfunction

  • exercise essential

  • exercise fitness and balanced weight means greater energy to tackle life

  • exercise for any size

  • exercise for a healthy heart

  • exercise for diabetics

  • exercise for immunity

  • exercise free pilates winsor with resistance band

  • exercise guidelines for great abs

  • exercise helps your brain

  • exercise intensity vs duration

  • exercise management

  • exercise more is not better

  • exercise motivation part 2 overcoming inertia getting started

  • exercise motivation part 3 keeping it going

  • exercise motivation part 4 maintenance relapse

  • exercise nutrition how to keep that energy up

  • exercise nutrition how to keep your energy up

  • exercise personalities whats your type

  • exercise reduces stress

  • exercise relapse when missing one day of exercise turns into two months

  • exercise resistance the secret barriers that prevent weight loss

  • exercise resistance the secret barriers that prevent you from losing weight

  • exercise resistant fat removed with liposuction

  • exercise routine made simple

  • exercise rowing machines

  • exercise self image how to feel better in more ways than one

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercise take the burn out of it

  • exercise through tai chi for the elderly

  • exercise tips for people with no time

  • exercise why you should do it

  • exercise your face to look healthier younger

  • exercise your way to weight loss and health you can do it

  • eye exercises

  • eye exercises boost the power of your optic muscles

  • faddy exercise machines

  • falling hair cure it with simple scalp exercise

  • fantastic winsor pilates abs exercises

  • fat loss exercise strategies

  • finding a recumbent exercise bike

  • finding the g spot a guided exercise

  • finding the right exercise intensity

  • finding time to exercise

  • finding time to exercise after pregnancy

  • fitness and exercise gain popularity

  • fitness and exercise prevent disease

  • fitness balls make exercise fun and effective

  • fitness stretching exercise selection for women

  • five good reasons why every woman should exercise her pelvic floor muscles

  • five minutes of exercise each morning doubles calories burned

  • five reasons why women dont do the pelvic floor exercises they should and five solutions

  • food and exercise rx

  • for good health think positively relax exercise be cheerful and eat well

  • free exercise tips learn dos and donts of exercising

  • free weights vs exercise machines

  • getting started with exercise when you really dont want to

  • get moving top 7 exercise motivation secrets

  • get out and play top 7 outdoor exercises

  • good health begins with diet and exercise

  • grow taller through stretching exercises

  • hard wired for exercise

  • have a ball with stability ball exercise

  • health exercise to rid stress

  • health inactivity is the exercise equivalent of smoking

  • heart rate exercise training

  • home exercise equipment choosing the proper equipment for your workout routine

  • home exercise equipment choosing the proper fitness equipment for your workout routine

  • home exercise equipment start planning now for winter

  • home exercise equipment the best gym at minimal price

  • home exercise programs designed for weight loss

  • home exercise workout equipment

  • home gym exercises

  • hot tips to maximize your ab exercises

  • how exercise and beta glucan help the immune system

  • how exercise can help you sleep better

  • how exercise helps reduce stress

  • how not to return from an exercise break

  • how physical exercise helps your brain

  • how to choose a home exercise equipment

  • how to exercise choosing the right type of exercise for you

  • how to get started with exercise the magic pill of your weight loss program

  • how to improve your mood and health with deep breathing exercises

  • how to improve your vision without surgery simple eye exercises work wonders

  • how to incorporate exercise into everyday life

  • how to keep the new years resolution to exercise

  • how to lose weight without exercise

  • how to lose weight with an exercise bike program

  • how to strengthen your heart with the easiest and most fun exercise youve ever performed

  • how to supercharge your energy levels through exercise

  • how walking for exercise helps you lose weight

  • index

  • inline skating exercise benefits

  • interval training the best weight loss exercise

  • is a home treadmill the best exercise equipment for you

  • is a treadmill the best exercise equipment for you

  • is a treadmill the right exercise equipment for you

  • is exercise a natural sleep aid for seniors

  • is exercise a pain in your head

  • is exercise induced asthma a different form of asthma

  • is exercise making you feel worse

  • is exercise safe for asthmatics

  • is your childs exercise program stunting their growth

  • its all about the abs abdominal exercise equipment that really works

  • it takes more than exercise good foods and smiles

  • just the cold hard facts about diets weight loss exercise and losing fat

  • keep osteoporosis away with diet and exercise

  • keep your brain young with exercise

  • kegal exercises during pregnancy

  • kegel exercise for a healthy pregnancy

  • life fitness treadmill a great piece of exercise equipment for users

  • looking for the best advice relating to exercise equipment

  • looking to buy home exercise equipment

  • lose weight and exercise now or face the music later

  • loss weight fast and exercise or face the consequences

  • loss weight fast exercise or pay now or pay them later

  • magic mirror exercise

  • make your bench press fast and explosive using exercise push ups

  • making time for exercise

  • mindfulness exercises

  • moderate exercise is necessary for good health

  • more than facial exercise facialbuilding

  • movement that matters exercise with a greater purpose

  • muscle building exercises and growth boosters

  • music improves exercise performance

  • natural pain management exercise chronic pain

  • no excuses exercises

  • no pain no gain isnt true of arthritis but exercise is still important

  • no time for exercise try this

  • nutrition diet and exercise

  • our love affair with hating exercise

  • penis enlargement pills and exercises

  • pilates a challenging and motivating exercise regimen

  • pilates exercises can they give you the body youve always wanted

  • pilates exercise and the 7 benefits

  • pilates exercise more than just a core workout

  • postpartum exercise abdominals and other exercises

  • powerbreathe lung conditioner and breathing exerciser

  • powerful bodybuilding exercises for ultimate muscle growth

  • precor treadmills exercise equipment you can trust

  • pregnancy exercise

  • prevent premature ejaculation a simple exercise to prolong sex and increase sexual stamina

  • programming brief exercise order

  • proper nutrition and regular exercise for weight loss

  • rating the diets a mindless exercise

  • rebounding the perfect exercise

  • recumbent exercise bikes advantages

  • rediscovering childhood an exercise for childhood sexual abuse or rape survivors

  • relationship exercises for couples

  • relieving stress with exercise and losing body fat in the process

  • resources for wheelchair exercisers

  • rotator

  • see clearly with eye exercises myth or reality

  • see how trampolines can be part of any exercise program

  • six tips to keep up your exercise motivation

  • some daily exercises

  • some exercises to improve the general and sexual health

  • some simple tantric yoga exercises to improve health and sexual abilities

  • some yoga exercises to improve the general and sexual health

  • sports drinks should they part of your diet and exercise program

  • stationary exercise bicycles

  • stay healthy with exercise

  • strategies for alleviating the boredom associated with exercise

  • streching exercises

  • stress and exercise

  • stress exercise how do i make it work for me

  • stress management how a quick and simple exercise saved me from being driven to destruction by road rage

  • stretching exercises yoga

  • study exercise prevents back pain

  • summertime fitness exercise on the go

  • supplements diet and exercise for healthy aging

  • tenderizing meat and other uses for home exercise equipment

  • ten excuses why people dont do fitness exercise

  • ten exercise tips for weight loss

  • the advantages of recumbent exercise bikes

  • the amazing health benefits of walking for exercise

  • the art of concentrating by means of practical psychic exercises part 1

  • the art of concentrating by means of practical psychic exercises part 2

  • the art of concentrating by means of practical psychic exercises part 3

  • the art of concentrating by means of practical psychic exercises part 4

  • the art of concentrating by means of practical psychic exercises part 5

  • the art of concentrating by means of practical psychic exercises part 6

  • the benefits of pilates exercises

  • the benefit of exercise traditional chinese style

  • the best exercises for your back

  • the best fat burning exercise for couch potatoes

  • the best postpartum exercise

  • the best weight loss exercise is

  • the perfect body building exercise

  • the psoas muscles and abdominal exercises for back pain

  • the right combination of diet exercise for maximum weight loss

  • the right exercise intensity

  • the top 10 most outrageous exercises ive ever seen

  • the two greatest myths about abdominal exercises

  • the ultimate hard body exercise

  • thirty minutes of exercise a day keeps the doctor away

  • tips to prevent hemorrhoids including tips on diet toilet habits and exercises

  • too busy for exercise find a better excuse

  • top 5 exercise plateau breakers

  • top 7 ways that exercise helps diabetics

  • top five journal exercises

  • top ten excuse busters for taking exercise

  • treadmills prove health concerns are no longer an excuse not to exercise

  • treadmill exercise 3 benefits of treadmill walking you may not know

  • underwater treadmill exercise to strengthen muscles hip abduction strength and gait strength

  • use medicine balls to explode out of that exercise rut

  • walking is the best exercise

  • warning lack of exercise could be harmful to your health

  • warning lack of exercise could be harmful to your heath

  • warning lack of exercise is detrimental to your health

  • water and exercise stay hydrated

  • water exercise for arthritis relief fun and effective

  • weight bearing exercise with a weight vest for osteopenia

  • weight bearing exercise with a weight vest for osteopenia treatment

  • weight loss exercise and new years resolutions why they dont work

  • weight loss exercise a great start

  • weight loss fast and exercise or pay now or pay them later

  • weight loss finding time to exercise

  • weight loss why an exercise plan is the trick

  • whatever you do dont exercise

  • what are the 3 critical exercise routine success factors

  • what are the main benefits of trampoline exercise

  • what exercises are benefical for asthmatics

  • what is the best exercise for weight loss

  • what is the best kind of exercise for weight loss

  • what the heck is an exercise modality and why should i care

  • when trying to lose weight dont forget to exercise

  • why exercise balls are the wonder exercise equipment

  • why exercise bikes might be the ultimate fitness

  • why exercise equipment can be a boon for the working

  • why you shouldnt be using these exercises in the gym

  • winsor pilates a great addition to your exercise routine

  • working out with low impact elliptical exercise machines benefits of elliptical cross trainers

  • workout and exercise equipment at home

  • your biggest investment exercise

  • your exercise program 7 things you must know to succeed