Why Exercise Menu.com?
- Learn how to exercise and lose weight.
- Become your own personal trainer!
- Just pick your workouts from the Workout Menu!
One Month Workout Programs gets you started immediately!
Exercise Menu is the blueprint to learning how and why to properly exercise. There are too many exercise fads, videos, and get fit quick programs which may allow quick results, but do not promote long-term adherence to exercise (Jacobsen et al. 2003). The objective of Exercise Menu is to allow one to gain knowledge of the “why’s” of exercise in order to promote self-efficacy. Exercise Menu will teach one to become his or her own personal trainer by addressing key obstacles to maintaining an effective exercise lifestyle.
Exercise is confusing, boring, time consuming, and can be costly. Exercise Menu makes designing a workout clear and fun. As a chef spells out the keys to making a meal through recipes, Exercise Menu spells out the key ingredients to a workout along with proper technique specific to each exercise. The Exercise Menu program starts with the Beginners Quick Start Series. The initiation workout is a standard one month program that teaches the basics of proper technique while introducing many basic exercises that are key to working out. After this month, each participant will be equipped to design his or her own workout or choose from over 120 pre-designed workouts!
Exercise can be very monotonous, which can lead to high drop out rates (Dishman 1985). In addition, once an exercise becomes boring, it probably isn’t offering much benefit due to the “plateau effect.” Exercise Menu addresses this obstacle by offering multiple different types of workouts. In addition, there will be many fun, and time saving workouts, such as the 5oo rep workout that one can do throughout the day. These 500 rep workouts will break up the monotony of structured workouts, and can be done at the gym, home, or in the office.
The mainstream recommendation for weekly time spent exercising has been over 400 minutes a week. However, current recommendation from the American College of Sports Medicine includes 1) moderately intense cardio 30 minutes/day, 5 days/week or, 2) 20 minutes of intense cardio 3 days/week and, 3) eight to 10 strength-training exercises, eight to 12 repetitions of each exercise 2 days/week (2009). Exercise Menu makes following these guidelines extremely simple. For cardio, one may choose FAST PACE 30 (30 minutes) for moderately intense cardio or FAST PACE 20 (20 minutes) for intense cardio to meet their goals. Each resistance workout meets current ACSM guidelines and should not take more than 20-60 minutes to complete.
Finally, exercising can be expensive. Joining a gym and hiring a personal trainer can cost hundreds of dollars a year. While one may choose to workout at a gym, exercises in Exercise Menu are designed to be done with minimal equipment in minimal space, although exercise and recommendation will not be limited to the minimum.
Exercising can be frustrating, inefficient, and at the bottom of most of our priority lists. However, it is important that the benefits of exercise are stressed with up to date interpretation of scientific evidence. In addition, exercise programs must have a structure that can be followed over the long-term, and promote self-efficacy. Exercise Menu takes the mystique out of exercise, while offering structured workouts that allows development into personalized exercise programs. An exercise program where YOU are the trainer!
Dishman R., Sallis J., Orenstein D. The determinants of physical activity and exercise. Public Health Reports. (1985). 100: 158-171.
Physical Activity and Public Health Guidelines. American College of Sports Medicine. (2009).
Jacobsen, D., Donnely, J., Snyder Heelen K., Llivingston, K. International Journal of Sports Medicine. (2003) 24(6). 249-464.