25. Your Exercise Program
It’s clear that regular aerobic exercise is essential for you to attain
optimal fitness and health. But I want to re-emphasize that I’m not
talking about a no-pain, no-gain exercise program that will fall by the
wayside as quickly as you start it. Instead, incorporate into your
lifestyle an ongoing, long-term natural aerobic exercise routine that
will greatly improve your energy levels, stamina and endurance,
while helping you tone the aerobic muscles and train your body to
burn more fat for energy. Physical activity should be something that
you look forward to continuing for a lifetime.
Exercise programs are quite individual. Some people just want to
stay fit and healthy, and keep their weight in check. Others have goals
such as training for the Ironman Triathlon. For either of these types,
and for everyone in between, many basic principles are the same. All
people who exercise want to gradually build up to a specific level,
using the 180 Formula to improve aerobic fitness. Additionally, any-
one on an exercise plan needs to balance this program with every-
thing else in his or her life, including proper rest and recovery. I’ve
trained many world class and professional athletes using these same
principles outlined in this book; likewise for those just beginning. The
volume of training is the difference. For serious athletes, training
paces get significantly faster as their aerobic systems improve.
Walking Your Way to Fitness
Nothing is better than walking for overall fitness and health. Of all the
types of exercise, walking is the one I recommend the most, and not
just for beginners, but for regular exercisers and even professional ath-
letes. It’s the most fail-safe exercise. Scientific studies show that walk-
ing burns a higher percentage of fat than any other activity because of
its low intensity. Walking activates the small aerobic muscle fibers,
which often are not stimulated by higher-intensity aerobic workouts.