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Additionally, unscientific concepts of exercise should not be taken for granted, or followed blindly, as they have been from at least the 1970's to the present time.

The archetypal Sequence of Exercise Concept is based on the premise that: "The exercise sequence should be prearranged, so the muscles are worked in the order of their relative size, (and therefore their relative strength), from largest to smallest, and strongest to weakest."

It further postulates, "In practice, this prescribes that the lower body is exercised prior to the upper body."

Generally, one exercises the thighs before the calves, the back before the chest, and the upper arms before the forearms.

There are at noticeable inconsistencies within these recommendations. The most obvious are:

They are not goal related.
Age and possible physical problems are ignored.
Genetics are not taken into account.
Bodily proportions are disregarded.
Target heart rates are misapplied.
Muscle strength relationships are not considered.
Deteriorating energy levels are over looked.
Exercise redundancy is common.
Boredom is a common occurrence.
Converts to fitness training become disillusioned and renounce exercise, regardless of their goal.

Each of the cited examples are explained as one important call to arms - Goal Directed Exercise

In our terms, it is called a rational approach to exercise. Let us discuss them as individual portions of a whole.

Goal Directed Exercise

Goal directed exercise is established by the analization of one's purpose of undertaking fitness training, bodybuilding as one example.

Once a goal is established, a group of exercises is selected, that can achieve with the intention of reaching the goal quickly and safely.

My recommendation is to ask yourself, “What is the minimum amount of training I need to reach my goal?”

This approach may seem contradictory. Many bodybuilders believe the misdirected adage - more is better.

However, once you think about it, you will realize that any amount of exercise, beyond the minimum required to reach one’s goal, is counter productive.

Obviously, when thinking rationally, any amount beyond the basic amount to produce results is wasted time, energy, and often times wasted money in gym fees.

Then, sequences of exercises are selected from the group. The sequence of exercises should relate directly to the goal plan. It is your goal, and has no relationship to anything other than one self.

Blindly following a sequence recommendation which someone else uses, even if the overall goal is the same as yours, is pointless.

That's because your physical and mental entity is different. This may seem like a minor point. It's not!

As an architect constructs a skyscraper by starting with a firm foundation, so must you construct a master plan. That master plan is founded in goal directed exercise.

The Age Factor

Age influences all actions within Nature. One’s age, plus physical, and mental issues can limit or enhance an exercise program.

The older a person is, the more care must be taken when designing an exercise program. "Everybody knows that," you say.

They may, but most health and fitness enthusiasts do not apply the logic of what they know to an age related exercise program.

As an example: Blood pressure and pulse rates change with
age. If a unconditioned older person say, one over 30 years of age begins an exercise program with an exercise that requires the largest strongest muscle groups to be exercised first in the program, the blood pressure and pulse rate will rise significantly. Perhaps too much, too soon.

If, however, a goal related program began with the age consideration, and other personal components in mind.

The person should begin an exercise program by working a smaller muscle group, the pulse may not necessarily rise considerably. No undue stress would be evident.

For an older aged rookie, this is the approach to take. He or she may not need to stress their system so much, or so soon within their program.

Then, the sequence could be directed in a safe sequence, towards the larger muscle groups. This is a simple example, but I'm sure you get the point.

Sequence of exercise should take into account the age and overall condition, of each individual person, and the exercise program designed accordingly.

Automatically attacking the largest, strongest areas first, could be the kiss of death. Literally!

Are all 40 year old in the same physical condition? Do they have the exact same physical and mental assets or liabilities?

Age, by itself, is only one criterion that must very carefully consider.

Beginning an exercise program, which takes one's age and limitations into account, is fundamental in any fitness program.

The Role of Genetics

Genetics form the origin of our physical universe. It is the primordial soup from which all fitness gains evolve. Genetics, more than any other factor, will determine what the sum of our efforts will add up to.

Designing a program without prior consideration of ones genetics is irrational at best, a waste of time, effort, and money, at worst.

Depending on genetics, a total body workout may or may not be required.

For example: if one's legs are genetically superior when starting a program, there is no need to be overly concerned about exercising them unless an injury exists.

Why exercise those body parts at all, until the imbalanced areas develop in proportion to the superior body segments?

That sounds like the way to a Zane (and sane) physique to me.

Disregarding Bodily Proportions

To disregard genetics is to disregard bodily proportions; which in turn leads to development of an unbalanced physique and unbalanced fitness level.

It's impossible for the weaker, underdeveloped areas to catch up with the stronger, better developed body parts, when all are worked, every workout, to maximum intensity. Rather than building a superior body and fitness level, exactly the opposite results are attained.

All body segments will improve, but the imbalances between body segments stay the same.

Misusing and Misunderstanding Exercise Target Heart Rate

The most popular method of monitoring a trainee's physical status during exercise is by using an estimated Exercise Target Heart Rate.

In 98% of the gyms we've visited, little attention is given to (a) establishing a reading of the resting pulse rate, (b) incorporating a realistic exercise heart rate (usually by subtracting the age from the number 220), (c) constant monitoring of the perceived rate.

In our opinion, too much credibility is given to the "Heart Rate Charts" which rely solely on a person's age.

Two people of the same age may not be in the same physical condition. Yet, according to the charts, they should begin by working within the same basic target range.

Yes, a certain percentage of ones heart rate is randomly chosen as the exercise target rate.

Does that make any sense to you?

Resting heart rate can vary according to age, anxiety, disease, medications, and functional capacity.

The charts do not consider this. If one overlooks these factors, then the base rate picked will be false.

We have witnessed new clients of fitness centers and therapy clinics, instructed to "warm-up" on a bicycle, until their pulse is within the target heart rate indicated on a chart near the warm-up area.

Setting aside the discussion of exactly what the heart rate should be; there is validity to preparing the heart, in effect alerting it, prior to strenuous exercise.

To begin an exercise program without properly warming up of the heart can be dangerous, especially if the workout starts with the largest strongest muscle groups.

One cannot establish a person's proper exercise target heart rate by using age as the only parameter, any more than one can guess a person's strength level, by asking his or her age. Other factors must be considered.

Without an in--dept physical history assessment, prior to beginning an exercise program, a proper and individual target heart rate and fitness level, cannot be established.

Guessing at someone's possible reaction to exercise is not good enough. We should know exactly. This can only be achieved with valid, in dept analization of a person's anatomy, physiology, psyche and willingness to exercise. Otherwise, the heart rate charts are almost useless.

Muscle Strength Relationships

If for no other reasons than attaining excellent posture, and preventing workout injuries, the strength relationships (therefore the size and shape) between muscle groups must be considered when designing bodybuilding programs.

All we need to do to justify improving muscle balance is, to observe the posture of many weight trainees, or to observe the posture of those who play one sided sports, such as golf, tennis, and bowling.

Muscle strength relationships relate to all physical aspects of daily life. Imbalance leads to many of life's aches and pains from lower back pain, to neck, shoulder, and leg pain.

Muscle imbalance can inhibit walking and running gaits. It can cause a golfer to hook or slice a golf ball, and it can affect all sports related performance, including bodybuilding.

In bodybuilding training, one must focus on creating muscular balance, and the size and shape of muscles.

All bodybuilders continue the misconception that performing exercises with both arms and both legs (as examples), using barbells or machines that require movements against the same lever arm will produce a balanced physique.

In truth, to do so, will continuing the problem of muscular imbalance. Exercises with barbells and single lever machines, allow the dominant muscles of the body to perform most of the work, while the non-dominant group will perform less work.

The only way to produce true muscle balance is to work the right and left arms (as examples) independently with dumbbells, or with machines designed with separate lever arms. Then you truly demand maximum performance from each body segment.

Exercise Twice a Week to Reach Your Health and Fitness Peak!