'Work Out' Star Greg Plitt Shares His Fitness Tips

Tis the season to show some skin, so we're here to help with some fitness tips that you can incorporate (over the next five weeks) into your fitness plan. Week one starts with basic cardio tips from fitness expert jim Ryno and a menu (to come) that averages about 1,200 calories a day. Be on the lookout: Over the next few weeks, LIFT will be helping to buff up different parts of the body.

Find a steady pace
Start with a 45-minute treadmill run that maintains your optimal training heart-rate zone for 35 minutes. To find that zone, first find your maximum heart rate by subtracting your age from 220. Your training heart-rate zone is the range between 65 percent and 85 percent of your maximum heart rate. podiatrists new york

Break a sweat
Amp it up, don't be afraid to do an hour-long session (including a 5-minute warm-up, 45 minutes in the training heart-rate zone and a 10-minute cooldown).

Vary Intensity
Ryno recommends interval training (alternating high-energy exercise with periods of rest) twice a week to burn extra calories in half the time. Alternate walking and running laps during a 30-minute treadmill workout.

Mix It Up!
Get the heart pumping with 20 minutes on a stair-climber or step mill, followed by 10 minutes of jumping rope.

Strength Training Tips

• Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.

• If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.

• Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.

• Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.

• Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.

• How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

• The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).

• Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps.

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